Year of Publication


Date of Thesis


Document Type


Degree Name

Master of Science


Exercise and Sport Sciences


Purpose: This study compared the effects of 3 weeks of high-intensity interval training (HIT) on well-trained cyclists when three weekly HIT sessions were performed on either consecutive or non-consecutive days. Methods: Fifteen well-trained cyclists volunteered to participate in the study. They performed a 5-km time-trial (TT5k) and an incremental test to assess peak oxygen consumption (VO2peak) and peak aerobic power output (PPOa), and were divided into two matched-pair groups based on TT5k performance. For 3 weeks, one group (N=9) performed three HIT sessions per week on consecutive days, while the other group (N=6) did so on non-consecutive days. Subjects trained lightly or not at all on the remaining 4 days. Sessions for both groups consisted of up to eight 2.5-minute intervals at 100% of PPOa, Pre- and post-training TT5k performance, VO2peak, and PPOa were compared using 2 x 2 (group x time) ANOVA with repeated measures on time. Results: Both groups significantly improved TT5k velocity (0.9 ± 0.8 km·hf -1) and average power output (17 ± 19 W), as well as VO2peak (0.2 ± 0.2 L·min-1), and PPOa (23 ± 15 W). Mean improvement (~7%) was similar for both groups, but varied widely among individuals. Conclusion: Neither the consecutive-day nor the non-consecutive day training design is definitively superior, although individual athletes may respond better to one design or the other.



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