HMS, BM EQ-Bank 254

Olympic kayaking includes 200 and 500 metre sprint events, of 35 seconds to 2 minute duration, requiring explosive power and anaerobic capacity. Distance events such as the 1000 metre, lasting 3–4 minutes, demand sustained aerobic endurance.

Explain how continuous aerobic training and High Intensity Interval Training (HIIT) target different energy systems to improve performance for an Olympic kayaker. (5 marks)

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Continuous training at 65–75% MHR for 30 minutes or more targets the aerobic energy system. This occurs because sustained moderate-intensity paddling allows oxygen supply to meet energy demand. Sessions such as 45 minutes of steady-paced paddling build aerobic endurance. As a result, kayakers can hold a consistent pace across a 3–4 minute 1000 m race.
HIIT alternating 85–95% MHR efforts with recovery periods targets the glycolytic (lactic acid) system. The reason is that hard efforts of 30 seconds to 2 minutes exceed the body’s ability to supply oxygen, so energy is produced anaerobically. Sessions such as 6 x 90 seconds of hard paddling with 90 seconds recovery replicate 500 m race intensity. Consequently, kayakers can sustain high speed for longer despite lactate accumulation.
Each method therefore suits different events. The 200 m and 500 m events rely heavily on anaerobic energy, so HIIT is the more specific method for sprint kayakers. The 1000 m is predominantly aerobic, so continuous training forms the larger part of a distance paddler’s program. Hence, training programs match each event’s energy system demands.

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Continuous training at 65–75% MHR for 30 minutes or more targets the aerobic energy system. This occurs because sustained moderate-intensity paddling allows oxygen supply to meet energy demand. Sessions such as 45 minutes of steady-paced paddling build aerobic endurance. As a result, kayakers can hold a consistent pace across a 3–4 minute 1000 m race.
HIIT alternating 85–95% MHR efforts with recovery periods targets the glycolytic (lactic acid) system. The reason is that hard efforts of 30 seconds to 2 minutes exceed the body’s ability to supply oxygen, so energy is produced anaerobically. Sessions such as 6 x 90 seconds of hard paddling with 90 seconds recovery replicate 500 m race intensity. Consequently, kayakers can sustain high speed for longer despite lactate accumulation.
Each method therefore suits different events. The 200 m and 500 m events rely heavily on anaerobic energy, so HIIT is the more specific method for sprint kayakers. The 1000 m is predominantly aerobic, so continuous training forms the larger part of a distance paddler’s program. Hence, training programs match each event’s energy system demands.