Both groups performed 8 high-intensity aerobic workouts (HIT) over the four weeks. HIT involved alternating between 6×5 and 5×6 min intervals at 88-100% max heart rate. For each workout, the cyclists were instructed to aim for the highest power output across intervals.
• The other training consisted of low-intensity training (LIT) at mainly 60-82% of max heart rate, so a fairly easy endurance pace.
• Ten cyclists performed block training (BP), where week 1 had 5 HIT workouts. Over the next three weeks, there was 1 HIT and the rest were LIT efforts.
• Nine cyclists performed traditional training (TRAD), where each of the 4 weeks had 2 HIT and the remainder LIT workouts.
Let’s emphasize this again – the key point here is that both the BP and TRAD groups had the same overall training load over the four weeks. The only difference was the spacing. Overall training in both groups was about 9.5 h/wk over each of the 4 weeks.
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