(29-06-12) The 10-20-30 training concept improves performance and health profile in moderately trained runners.

Gunnarsson TP, Bangsbo J.
Source
1Section of Human Physiology, University of Copenhagen.
Abstract
The effect of an alteration from regular endurance to interval (10-20-30) training on the health profile, muscular adaptations, maximum oxygen uptake (VO(2)-max) and performance of runners was examined. Eighteen moderately trained individuals (6 females and 12 males; VO(2)-max: 52.2?1.5 ml(.)kg(-1)(.)min(-1)) (means?SE) were divided into a high intensity training (10-20-30; 3 females and 7 males) and a control (CON; 3 females and 5 males) group. For a 7-week intervention period the 10-20-30 replaced all training sessions with 10-20-30 training consisting of low, moderate and high speed running [<30%, <60% and >90% of maximal intensity] for 30, 20 and 10 s, respectively, in 3-4 5-min intervals interspersed by 2 min of recovery, reducing training volume by 54% (14?0.9 vs. 30.4?2.3 km(.)week(-1)) while CON continued the normal training. After the intervention period VO(2)-max in 10-20-30 was 4% higher, and performance in a 1500-m and a 5-K run improved (p<0.05) by 21 and 48 s, respectively. In 10-20-30, systolic blood pressure was reduced (p<0.05) by 5?2 mmHg, and total and LDL cholesterol was lowered (p<0.05) by 0.5?0.2 and 0.4?0.1 mmol(.)l(-1), respectively. No alterations were observed in CON. Muscle membrane proteins and enzyme activity did not change in either of the groups. The present study shows that interval training with short 10-s near maximal bouts can improve performance and VO(2)-max despite a ~50% reduction in training volume. In addition, the 10-20-30 training regime lowers resting systolic blood pressure and blood cholesterol, suggesting a beneficial effect on the health profile of already trained individuals.

Source : J Appl Physiol. 2012 May 3. [Epub ahead of print]

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