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Do you want to know more about effective interval training?

By Jennifer Sage On March 23, 2012 Under Profiles

Do you want to know more about putting together the most effective high intensity interval training (HIIT) profiles? Are you willing to have your profile be evaluated for effectiveness?

At the Indoor Cycling Association, the next two months will be devoted to high intensity training. On my previous website two years ago, I invited members to submit HIIT profiles to be critiqued. This was extremely popular and everyone, the profile submitters as well as the members, learned a huge amount about creating interval classes that are the most effective in achieving the stated goal. I’d like to do that again. This is the official invitation to ICA members to submit their interval profile (and if you are not yet an ICA member, the knowledge you gain about high intensity training in the coming months might be worth the entire price of admission)!

Don’t worry, you can remain anonymous! Before I tell you about the criteria for submission, let me tell you about some of the topics you’ll learn in the next few months. They will help you in creating an interval profile that you may want to submit.

Upcoming Topics on ICA:

  • Not all intervals are created equal!
  • Each interval profile should have one, perhaps two objectives
  • Four of the different objectives for high intensity training and their physiological adaptations are:
    • Threshold
    • Lactate Tolerance
    • VO2 Max
    • Power improvement (explosive power, sprints, etc)
  • Tabata: who, what, why, when… and also when NOT TO!
  • When incomplete recoveries are acceptable, and how to use them.
  • What kind of warm-up is needed? Cool-down?
  • Work to rest ratios for each type of interval
  • Music ideas for intervals: shorter songs for both the work effort and recovery
  • Motivational cueing for HIT
To submit an interval profile:
Begin with an objective. Your profile is how you plan to meet that objective. Your variables are cadence, resistance/gear and terrain. I will evaluate it according to the HIT adaptations listed above, and the work:rest ratios. Members can submit then to info@indoorcyclingassociation.com with the subject line of interval profile submission.

I will evaluate the profile and give suggestions for making it better (if it’s needed). A select number of profiles will be posted on ICA for everyone to see (this depends on the number of submissions). Don’t let that scare you! Every single person who did this on my previous site loved the experience and learned a ton (though some admitted to being nervous). You can tell me whether you want to remain anonymous or not – it’s totally up to you.

[Note: I may have to stop accepting profiles after a certain amount of time depending on the number received. I will post it here and on the newsletter when submissions are no longer being accepted. So get yours in early.]

Evaluation of ineffective interval profiles
I will also post some HIT workouts I have found randomly on the internet, some of which are, well, I’m being diplomatic here…not very good at all and even counterproductive. It’s important for instructors to see what is an ineffective high intensity training session and WHY. It could be too much intensity for too long, too little work:recovery ratio, insufficient recovery overall, or simply too much confusion. Sometimes it’s that the workout does not actually do what it purports to do. For example, I often see profiles that say “improves VO2 Max” when in fact, the workout doesn’t really do much at all for VO2 max based on scientific understanding of how VO2 max is improved (I have often seen this claim on Spinning® profile submissions). Many instructors throw out that claim either out of ignorance, or to make themselves look smart, and students might not know the difference….

But I do! And YOU should too so that you are preaching valid information to your students and helping down the path to improved performance, fitness and/or weight loss.

Would YOU know if your interval profile might potentially improve VO2 max or not? It’s time to raise your understanding of how intervals actually work, and understand them on a scientific level!

If you are not yet an ICA member, what are you waiting for? Membership to ICA is extremely affordable, especially when you compare it to the price of one 4-hour workshop on ONE topic (the same as a full year of education at ICA). Monthly memberships only require a 3-month commitment, and the information you will gain in the next few months will be like attending an entire conference! …or three or five, because you have access to almost a year’s worth of content on just about every subject an indoor cycling instructor needs to know, plus audio Master Classes, the best music suggestions anywhere, and much more. Click here to learn more.


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