Four-Second Power Cycling Training Increases Maximal Anaerobic Power, Peak Oxygen Consumption, and Total Blood Volume

Introduction: High-intensity interval training is an effective tool to improve cardiovascular fitness and maximal anaerobic power. Different methods of high-intensity interval training have been studied but the effects of repeated maximal effort cycling with very short exercise time (i.e., 4 s) and short recovery time (15-30 s) might suit individuals with limited time to exercise. Purpose: We examined the effects of training at nearmaximal anaerobic power during cycling (PC) on maximal anaerobic power, peak oxygen consumption ((V)over dotO(2peak)), and total blood volume in 11 young healthy individuals (age: 21.3 +/- 0.5 yr) (six men, five women). Methods: Participants trained three times a week for 8 wk performing a PC program consisting of 30 bouts of 4 s at an all-out intensity (i.e., 2 min of exercise per session). The cardiovascular stress progressively increased over the weeks by decreasing the recovery time between sprints (30-24 s to 15 s), and thus, total session time decreased from 17 to <10 min. Results: Power cycling elicited a 13.2% increase in (V)over dotO(2peak) (Pre: 2.86 +/- 0.18 L.min(-1), Post: 3.24 +/- 0.21 L.min(-1); P = 0.003) and a 7.6% increase in total blood volume (Pre: 5139 +/- 199 mL, Post: 5529 +/- 342 mL; P < 0.05). Concurrently, maximal anaerobic power increased by 17.2% (Pre: 860 +/- 53 W, Post: 1,009 +/- 71 W; P < 0.001). Conclusions: APC training programemploying 30 bouts of 4 s duration for a total of 2 min of exercise, resulting in a total session time of less than 10min in the lastweeks, is effective for improving total blood volume, (V)over dotO(2peak) andmaximal anaerobic power in young healthy individuals over 8 wk. These observations require reconsideration of the minimal amount of exercise needed to significantly increase both maximal aerobic and anaerobic power.