Interval training to maximize max Vo2 and lactate threshold.
(From an article by Johan Ericsson in the magazine Glid)
Two Norwegian professors says in their research that to increase the Max Vo2 and your lactate threshold you should do interval training 4×4 minutes on 90-95 % of your maximum heart rate. Documented international research has shown that this type of training could increase Max Vo2 up to 0,5 % each session for untrained people. For well trained athletes the results showed an increase of 0.25 % each session and for top trained athletes it requires 2-3 sessions just to keep their maxvo2 at its current state.
So why is this? They mean that what limit athletes the most is their max Vo2 which means the amount of blood your heart pumps in one beat. To increase the hearts stroke volume you have to train at a very high intensity level. You need to train at 90-95 % of your maximum heart rate for about four minutes then rest for three and then repeat this four times. During the three minutes rest you should wind down to about 70 % of your maximum heart rate, not sit or stand still. This is because your body needs to move to transport away all lactic acid from your muscles to get ready for the next set.
They point out that the session should be intense but not so intense that you feel uncomfortable at 90-95 %. Pushing yourself too hard decreases your results. If you are having problems reaching your exercise heart rate the day after the interval training you should rest to avoid the effects of excessive training.
So what does this mean for you? According to the article you can get great results if you train the right way.
You can read the full article here:(in swedish). The Pulzit sports glasses are perfect for this type of training since you can check your time and heart data at all times. This means that you can focus on your performance without having to worry about you pushing yourself too hard or not pushing yourself enough.