Analyse the differences between High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT), and explain how each could be effectively incorporated into a training program for track cyclists. Provide specific examples to support your response. (8 marks)
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Work intervals and MHR
- HIIT typically involves work intervals of 1-4 minutes at submaximal intensity (85-95% MHR)
- SIT uses shorter work intervals (10-30 seconds) performed at supramaximal or all-out effort (100%+ MHR)
Recovery
- HIIT employs shorter recovery periods with work-to-rest ratios typically between 1:1 and 2:1
- SIT requires longer recovery periods with work-to-rest ratios of 1:3 to 1:6 to allow for ATP-PC system replenishment
Power and endurance
- HIIT’s ability to develop sustainable power and endurance is beneficial for track cyclists competing in endurance events like the 4000 m individual pursuit where maintaining high power for 4-5 minutes is essential.
- Research shows HIIT sessions can significantly improve a cyclist’s ability to maintain high power outputs for extended durations, which directly translates to faster times in middle-distance track events.
Explosive power and acceleration
- SIT predominantly develops explosive power and acceleration – essential qualities for sprint events like the 200 m flying sprint where maximum velocity in minimum time is the goal.
Middle distance events
- HIIT could be implemented as 5×3-minute intervals at 90-95% maximum heart rate with 2-minute active recovery periods to simulate middle distance track events.
Sprint events
- SIT featuring 6-8×30-second maximal efforts against high resistance with 3-4 minute complete recovery periods, could be used to develop the explosive power needed for sprint events.
Periodisation
- Sprint specialists might use an 80:20 ratio of SIT to HIIT during competition preparation, while endurance track cyclists would employ the reverse ratio.
Choosing the correct method
- Both methods should be implemented with careful consideration of total training load
-
- track cyclists typically require 48-72 hours recovery between high-intensity sessions to prevent fatigue accumulation.
- Contemporary elite track cycling programs demonstrate effective integration of both methods.
-
- Olympic track cyclists perform 2-3 weekly HIIT sessions during general preparation phases to build endurance capacity, then transition to 2-3 weekly SIT sessions during specific preparation, while maintaining one HIIT session for endurance maintenance.
Show Worked Solution
Sample Answer
Work intervals and MHR
- HIIT typically involves work intervals of 1-4 minutes at submaximal intensity (85-95% MHR)
- SIT uses shorter work intervals (10-30 seconds) performed at supramaximal or all-out effort (100%+ MHR)
Recovery
- HIIT employs shorter recovery periods with work-to-rest ratios typically between 1:1 and 2:1
- SIT requires longer recovery periods with work-to-rest ratios of 1:3 to 1:6 to allow for ATP-PC system replenishment
Sustainable power and endurance
- HIIT’s ability to develop sustainable power and endurance is beneficial for track cyclists competing in endurance events like the 4000 m individual pursuit where maintaining high power for 4-5 minutes is essential.
- Research shows HIIT sessions can significantly improve a cyclist’s ability to maintain high power outputs for extended durations, which directly translates to faster times in middle-distance track events.
Explosive power and acceleration
- SIT predominantly develops explosive power and acceleration – essential qualities for sprint events like the 200 m flying sprint where maximum velocity in minimum time is the goal.
Middle distance events
- HIIT could be implemented as 5×3-minute intervals at 90-95% maximum heart rate with 2-minute active recovery periods to simulate middle distance track events.
Sprint events
- SIT featuring 6-8×30-second maximal efforts against high resistance with 3-4 minute complete recovery periods, could be used to develop the explosive power needed for sprint events.
Periodisation
- Sprint specialists might use an 80:20 ratio of SIT to HIIT during competition preparation, while endurance track cyclists would employ the reverse ratio.
Choosing the correct method
- Both methods should be implemented with careful consideration of total training load
-
- track cyclists typically require 48-72 hours recovery between high-intensity sessions to prevent fatigue accumulation.
- Contemporary elite track cycling programs demonstrate effective integration of both methods
-
- Olympic track cyclists perform 2-3 weekly HIIT sessions during general preparation phases to build endurance capacity, then transition to 2-3 weekly SIT sessions during specific preparation, while maintaining one HIIT session for endurance maintenance.