Aerobic Adaptations With Various Training Methods

"The interval training group trained using the interval method. During the exercise sessions the participants ran each bout at an intensity corresponding to 90% of PTV. PTV was used to prescribe the exercise intensity at the INT group. The duration of the running-bouts was equal to ¼ of the individual time to exhaustion at 90% of PTV (determined during the CV testing) followed by passive rest equal to 2/3 of exercise duration. The duration of the exercise-bouts was individualized based on the time to exhaustion at 90% of PTV to reduce the between subject's variability. The participants terminated each exercise session when an RPE value of 17 was reached. Running bout duration and intensity were adjusted after 7 training sessions (during the 3rd week) following a reassessment of the time to exhaustion at 90% of the new PTV achieved during mid-testing as a result of training."

The continuous group trained using the continuous method. During the training sessions the participants ran with an intensity corresponding to -2,5% of CV until they reported a rating of 17 at the 6-20 Borg's scale. Running velocity was adjusted after 7 training sessions (during the 3rd week) after reassessment of CV. CV was used to determine the exercise intensity in the CONT group to ensure that all individuals would ran at the heavy intensity domain and be able to complete at least 15 min of continuous running, and to minimize the high inter-individual variations in endurance time at intensities near the upper limit of the heavy intensity domain. Using PTV to determine the intensity in the CONT group, would increase the possibility for trainees to exercise at different exercise intensity domains.