Compare how continuous aerobic training and High Intensity Interval Training (HIIT) would be applied differently for a triathlete versus a baseball pitcher. Provide specific examples from each sport. (6 marks)
--- 15 WORK AREA LINES (style=lined) ---
Show Answers Only
Sample Answer
Triathlete
- Continuous aerobic training forms the cornerstone of their program, typically involving long sessions (2-4 hours) across swimming, cycling, and running at 65-75% MHR to develop the aerobic endurance needed for Olympic or longer distance events.
- Uses HIIT selectively (1-2 sessions per discipline weekly), focusing on race-pace intervals (e.g., 10 x 400m swim repeats at 85-90% MHR with 45-second recoveries) to improve economy and pace sustainability.
Baseball pitchers
- Require minimal continuous aerobic training due to the predominantly anaerobic nature of pitching, typically using 20-30 minute moderate-intensity sessions primarily for recovery between games and general health maintenance.
- Implement more sport-specific HIIT with very specific work-to-rest ratios (e.g., 10-second maximal effort pitches with 30-60 second recoveries) that mimic game situations where multiple pitches are thrown in sequence with rest between.
Key differences
- Training specificity – triathletes emphasise aerobic development (80% continuous, 20% HIIT) for sustained performance across three disciplines.
- Pitchers focus predominantly on anaerobic power and recovery (20% continuous, 80% sport-specific interval work).
- Recovery protocols also differ significantly
- Triathletes often use continuous aerobic training at very low intensities (50-60% MHR) as active recovery.
- Pitchers typically avoid additional aerobic training on recovery days to prevent unnecessary fatigue.
Show Worked Solution
Sample Answer
Triathlete
- Continuous aerobic training forms the cornerstone of their program, typically involving long sessions (2-4 hours) across swimming, cycling, and running at 65-75% MHR to develop the aerobic endurance needed for Olympic or longer distance events.
- Uses HIIT selectively (1-2 sessions per discipline weekly), focusing on race-pace intervals (e.g., 10 x 400m swim repeats at 85-90% MHR with 45-second recoveries) to improve economy and pace sustainability.
Baseball pitchers
- Require minimal continuous aerobic training due to the predominantly anaerobic nature of pitching, typically using 20-30 minute moderate-intensity sessions primarily for recovery between games and general health maintenance.
- Implement more sport-specific HIIT with very specific work-to-rest ratios (e.g., 10-second maximal effort pitches with 30-60 second recoveries) that mimic game situations where multiple pitches are thrown in sequence with rest between.
Key differences
- Training specificity – triathletes emphasise aerobic development (80% continuous, 20% HIIT) for sustained performance across three disciplines.
- Pitchers focus predominantly on anaerobic power and recovery (20% continuous, 80% sport-specific interval work).
- Recovery protocols also differ significantly
- Triathletes often use continuous aerobic training at very low intensities (50-60% MHR) as active recovery.
- Pitchers typically avoid additional aerobic training on recovery days to prevent unnecessary fatigue.