The Effects of Uphill Vs. Level-Grade High-Intensity Interval Training on V.o2max, Vmax, VLT, and Tmax in Well-Trained Distance Runners

Ferley, DD, Osborn, RW, and Vukovich, MD. The effects of uphill vs. level-grade high-intensity interval training on V.o(2)max, V-max, V-LT, and T-max in well-trained distance runners. J Strength Cond Res 27(6): 1549-1559, 2013Uphill running represents a frequently used and often prescribed training tactic in the development of competitive distance runners but remains largely uninvestigated and unsubstantiated as a training modality. The purpose of this investigation included documenting the effects of uphill interval training compared with level-grade interval training on maximal oxygen consumption (V.o(2)max), the running speed associated with V.o(2)max (V-max), the running speed associated with lactate threshold (V-LT), and the duration for which V-max can be sustained (T-max) in well-trained distance runners. Thirty-two well-trained distance runners (age, 27.4 +/- 3.8 years; body mass, 64.8 +/- 8.9 kg; height, 173.6 +/- 6.4 cm; and V.o(2)max, 60.9 +/- 8.5 mlmin(-1)kg(-1)) received assignment to an uphill interval training group (G(Hill) = 12), level-grade interval training group (G(Flat) = 12), or control group (G(Con) = 8). G(Hill) and G(Flat) completed 12 interval and 12 continuous running sessions over 6 weeks, whereas G(Con) maintained their normal training routine. Pre- and posttest measures of V.o(2)max, V-max, V-LT, and T-max were used to assess performance. A 3 x 2 repeated measures analysis of variance was performed for each dependent variable and revealed a significant difference in T-max in both G(Hill) and G(Flat) (p < 0.05). With regard to running performance, the results indicate that both uphill and level-grade interval training can induce significant improvements in a run-to-exhaustion test in well-trained runners at the speed associated with V.o(2)max but that traditional level-grade training produces greater gains.