How Much Interval Training Do We Really Need? With Dr. Stephen Seiler

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When it comes to training, if there is one hot topic, it would have to be high-intensity intervals. Our listeners are constantly hitting us with good questions like what are the best intervals, how often to do interval training, and whether to keep them simple and steady or complex and short?  

Intervals may not feel great when you’re doing them, but afterward, most of us feel a real sense of accomplishment and reward for a hard day’s work that makes them worth the momentary discomfort. So, we often get caught in a mindset of “more is better.” But the question is actually a lot more complicated than that. What we need to ask is what’s the right amount—or even the minimal amount—of interval training necessary to optimize our training gains? 

RELATED: Cycling Interval Training Pathway 

Dr. Stephen Seiler, an Exercise Physiologist at the University of Agder and friend of the show, has been researching this question for a long time. Recently, he put most of his thoughts into a soon-to-be-published paper titled, “It’s about the long game, not epic workouts.”  

On this episode, he joins us to talk about what he has discovered, including the difference between maximization versus optimization, why we can’t look at interval sessions in isolation, the value of tracking breath rate, and how to map out your interval training in the long run to see the best gains.  

RELATED: Finding the Best Intervals for You and Your Event 

Joining Dr. Seiler, we’ll also hear from physiologist and coach with Israel-Premier Tech Dr. Ciaran O’Grady, Train2Win head coach Janis Musins, professional cyclist and coach Shayna Powless, Fast Talk’s own Dr. Andy Pruitt, and finally physiologist and trainer for UAE Team Emirates Dr. Iñigo San Millán. 

So get ready for some hard efforts, and let’s make you fast! 

RELATED: Fast Talk Episode 297—Nerd Lab on Dr. Véronique Billat, a Pioneer in Interval Training Research 

References:

1. ​Billat, V. L., Flechet, B., Petit, B., Muriaux, G., & Koralsztein, J. P. (1999). Interval training at VO2max: effects on aerobic performance and overtraining markers. Medicine and Science in Sports and Exercise, 31(1), 156–63. Retrieved from https://doi.org/10.1097/00005768-199901000-00024 
2. HELGERUD, J., HØYDAL, K., WANG, E., KARLSEN, T., BERG, P., BJERKAAS, M., … HOFF, J. (2007). Aerobic High-Intensity Intervals Improve V˙O2max More Than Moderate Training. Medicine & Science in Sports & Exercise, 39(4), 665–671. Retrieved from https://doi.org/10.1249/mss.0b013e3180304570 
3. Kellogg, E., Cantacessi, C., McNamer, O., Holmes, H., Bargen, R. von, Ramirez, R., … Astorino, T. A. (2018). Comparison of Psychological and Physiological Responses to Imposed vs. Self-selected High-Intensity Interval Training. Journal of Strength and Conditioning Research, Publish Ahead of Print(NA;), NA; Retrieved from https://doi.org/10.1519/jsc.0000000000002528 
4. Laursen, P. B., & Jenkins, D. G. (2002). The Scientific Basis for High-Intensity Interval Training. Sports Medicine, 32(1), 53–73. Retrieved from https://doi.org/10.2165/00007256-200232010-00003 
5. Midgley, A. W., McNaughton, L. R., & Wilkinson, M. (2006). Is there an Optimal Training Intensity for Enhancing the Maximal Oxygen Uptake of Distance Runners? Sports Medicine, 36(2), 117–132. Retrieved from https://doi.org/10.2165/00007256-200636020-00003 
6. Rønnestad, B. R., Hansen, J., Vegge, G., Tønnessen, E., & Slettaløkken, G. (2015). Short intervals induce superior training adaptations compared with long intervals in cyclists – An effort‐matched approach. Scandinavian Journal of Medicine & Science in Sports, 25(2), 143–151. Retrieved from https://doi.org/10.1111/sms.12165 
7. Schmitz, B., Niehues, H., Thorwesten, L., Klose, A., Krüger, M., & Brand, S.-M. (2019). Sex Differences in High-Intensity Interval Training-Are HIIT Protocols Interchangeable Between Females and Males? Frontiers in Physiology, 11, 38. Retrieved from https://doi.org/10.3389/fphys.2020.00038 
8. Seiler, S, Jøranson, K., Olesen, B. V., & Hetlelid, K. J. (2011). Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration: Effort-matched interval training. Scandinavian Journal of Medicine & Science in Sports, 23(1), 74–83. Retrieved from https://doi.org/10.1111/j.1600-0838.2011.01351.x 
9. Seiler, Stephen. (n.d.). It’s about the long game, not epic workouts: unpacking HIIT for endurance athletes. Unpublished.
10. SYLTA, Ø., TØNNESSEN, E., SANDBAKK, Ø., HAMMARSTRÖM, D., DANIELSEN, J., SKOVERENG, K., … SEILER, S. (2017). Effects of High-Intensity Training on Physiological and Hormonal Adaptions in Well-Trained Cyclists. Medicine & Science in Sports & Exercise, 49(6), 1137–1146. Retrieved from https://doi.org/10.1249/mss.0000000000001214 
11. Turnes, T., Aguiar, R. A. de, Cruz, R. S. de O., & Caputo, F. (2016). Interval training in the boundaries of severe domain: effects on aerobic parameters. European Journal of Applied Physiology, 116(1), 161–169. Retrieved from https://doi.org/10.1007/s00421-015-3263-0 
12. Wen, D., Utesch, T., Wu, J., Robertson, S., Liu, J., Hu, G., & Chen, H. (2019). Effects of Different Protocols of High Intensity Interval Training for VO2max Improvements in Adults: A Meta-Analysis of Randomised Controlled Trials. Journal of Science and Medicine in Sport, 22(8), 941–947. Retrieved from https://doi.org/10.1016/j.jsams.2019.01.013