4-Second Power Cycling Workout Increases Maximal Anaerobic Power, Peak Oxygen Consumption, and Total Blood Volume

Doi: 10.1249 / MSS.000000000000002748

Explanation

High-intensity interval training (HIIT) is known to be an effective tool for improving cardiovascular health and maximal anaerobic power. although various studies of HIIT have been conducted, the effects of maximal effort cycling repeated with very short exercise duration (4 seconds) and short recovery time (15-30 seconds) This study examined the effects of training at maximal anaerobic power during cycling for maximal anaerobic, power, and peak oxygen consumption in two cephalic (6 males), 11 young healthy subjects (5 females) with a total blood volume of 21.3 ± 0.5 yrs of age. The results of the experiment were as follows.

As a result, PC had a 13.2% increase in VO 2peak (p = 0.003), a 7.6% increase in total blood volume (p < 0.05), and at the same time a 17.2% increase in maximal anaerobic power (p < 0.001). (p <0.001)

In conclusion, a power cycling training program with 30 sessions of 4 seconds for a total of 2 minutes of exercise and a total session duration of less than 10 minutes over the past few weeks was found to be effective in improving total blood volume, VO 2peak, and maximal power.