Are you looking for a proven method of training for a triathlon? What if I told you that there is a program out there that will let you achieve a 3 hour bike rides worth of benefits in only 30 minutes? What if you could get the same endurance adaptations from an 18 mile run in only 20 minutes? You probably wouldn’t believe me. But the truth is that when you follow High Intensity Interval (HIT) training you are maximizing your body’s natural efficiencies and effectiveness without over-training.
When we practice traditional endurance training for a triathlon we experience improved oxygenation, burn more fat, and we store more carbohydrates. Wouldn’t it be great if we could get the same benefits from shorter and more intensive training? Researchers have tried to answer this question by conducting various studies examining the effect of HIT compared to traditional training. Here are some of the results that they found.
Training For a Triathlon
-Improved oxygenation of the blood occurred after completing 48 ten second high-intensity sprints with 40 seconds recovery after each (8 minutes of total work). The results equated to four 12.5 minutes efforts at a moderate intensity (50 minutes of total work).
-Increased fat burning was observed over the course of three 30 second all-out sprints with 4 minutes of recovery.
-Exhaustion at time trial pace doubled from 30 minutes to 60 minutes over only a two week period and was performed three times a week. The workout included four 30 second “all-out” sprints with four minutes of recovery after each (2 total minutes of work).
-Women experienced increased fat burning after following ten 4 minute efforts with 2 minute recoveries.
-Aerobic exercises performed as a single 40-60 minute session performed 5 times a week (4.5 hours total training time) where undercut significantly by similar stats from five 30 second high-intensity efforts with 4 minute recoveries, performed 3 times a week (10 minutes total training time).
-Trained cyclists were rewarded when they performed twelve 30 second efforts with 4.5 minutes rest or eight 4 minute efforts with 1.5 minutes rest. The result was the highest potency for inducing aerobic training adaptations.
Head to the gym and try four 30 second “all-out” sprints with four minutes of recovery after each and you will soon realize that a 2 hour bike session is no longer required. Experience the revelation and save yourself time and frustration by getting with the program. It’s about training smarter not harder! Learn how you can dominate when training for a triathlon and get the best triathlon training program around.
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Filed under Training For A Triathlon by on Feb 16th, 2010. 
