Interval vs continuous training (part 3): improve your VO2 max

What creates physiological improvements for the body the most: intervals or continuous training?

In research, the best way to be able to prove a point is to use measurable data as objectively as possible. The VO2 max is probably the best way to assess aerobic capacity because it does not depend on the motivation of the person. Since gas exchange is measured and not a performance, several problems are thus avoided. For example, when measuring improvement in a person's performance, a certain placebo effect may come into play. In addition, the motivation of the person can influence his result.

VO2 max is not affected by these factors.

Interval training would be more effective than continuous training in improving VO2 max.

Here are some studies that show it:

Improvement of VO2max by cardiac output and oxygen extraction adaptation during intermittent versus continuous endurance training.

The study concluded that while continuous training and interval training resulted in equal energy expenditure, interval training resulted in greater improvement in VO2max, cardiac output, and stroke volume (the amount of blood pumped by the heart with each beat). On the other hand, the arteriovenous difference in O2 was improved in both cases.

We can therefore think that interval training brings about central (heart-lung) and peripheral (muscle) adaptations, while low-intensity training mainly causes peripheral adaptations.

It should be noted that for interval training and continuous training to result in the same energy expenditure, the perception of effort must be greater in interval training. The study was carried out on sedentary people.

Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training

This study compares the effectiveness of 4 types of training on improving VO2 max:

1. 45 minutes of training at 70% of maximum heart rate for 45 minutes.

2. 25 minutes of training at 85% of maximum heart rate.

3. 47 repetitions of 15-second intervals followed by 15-second recovery.

4. 4 repetitions of 4 minute intervals at 90-95% of maximum heart rate with 4 minute recovery between intervals.

Training in 15/15 mode produced an average improvement of 5.5% in VO2 max, while training in 4 minute / 4 minute mode produced an average improvement of 7.2%.

Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women.

Subjects performed the following workout: 10 reps of 4 minutes at approximately 90% VO2 max, followed by 2 minutes recovery. This training was repeated 7 times over 13 days, one training every two days.

This type of training resulted in an improvement in VO2 max of 13%, which is very important.

The study was carried out on active women.

Conclusion

I have only taken a small sample of the studies available on the subject, but basically most studies point in the same direction. For equal time, physiological factors, especially central ones, are improved more by interval training than by continuous training.

One of the principles of training that should never be forgotten is that training adaptations are highly specific. It is therefore normal that training at higher intensity considerably improves a physiological parameter related to high intensity, VO2 max.

Now, here are the questions that remain unanswered and which I will attempt to answer in future articles in the series:

  • Why don't top athletes just do “intervals”?
  • Is an optimal workout the one that optimizes VO2 max?

If you like this type of article, I suggest you take our 10 free online courses. In addition, you will automatically be subscribed to our weekly newsletter. To receive the 10 lessons, click here!

author avatar
Daniel Riou General director
Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

5 thoughts on “Interval vs continuous training (part 3): improve your VO2 max”

  1. Hello,

    Interval training remains the most effective way to improve your VO2M. And I know what I'm talking about for having published a book on this subject. But we must not forget that the human machine is a marvelous shop and library and that its great faculty is to adapt. The effectiveness lies in the multiplication and diversity of the types of training: LS at 70/75%, 30/30, 2/2, 8/3, pyramid ect… ..
    But above all the basis to last over time, no trauma = respect the 80/20 by insisting on the 80% of the training at 70/75% of the FCM. But it depends on each one and on these objectives.

    Marc Lamouche.
    The cycle method

    Reply
    • Hello Mr Marc Lamouche

      I'm very interested in Polarized Training, and 80/20. I am looking for information on this training mode, can you help me?

      I am also looking for a shop where to buy your book but new not used thank you.

      Reply

Leave comments

This site uses Akismet to reduce unwanted. Learn more about how your comments data is used.