What do you think of the Copenhagen 30/20/10 study?

[glen]

Scientists: 10 second sprints are most effective

http://www.ifi.ku.dk/english/research/section/integrated_physiology/10-20-30/

 

[glen]

Abstract
The effect of an alteration from regular endurance to interval (10-20-30) training on the health profile, muscular adaptations, maximum oxygen uptake (VO(2)-max) and performance of runners was examined. Eighteen moderately trained individuals (6 females and 12 males; VO(2)-max: 52.2±1.5 ml(.)kg(-1)(.)min(-1)) (means±SE) were divided into a high intensity training (10-20-30; 3 females and 7 males) and a control (CON; 3 females and 5 males) group. For a 7-week intervention period the 10-20-30 replaced all training sessions with 10-20-30 training consisting of low, moderate and high speed running [<30%, <60% and >90% of maximal intensity] for 30, 20 and 10 s, respectively, in 3-4 5-min intervals interspersed by 2 min of recovery, reducing training volume by 54% (14±0.9 vs. 30.4±2.3 km(.)week(-1)) while CON continued the normal training. After the intervention period VO(2)-max in 10-20-30 was 4% higher, and performance in a 1500-m and a 5-K run improved (p<0.05) by 21 and 48 s, respectively. In 10-20-30, systolic blood pressure was reduced (p<0.05) by 5±2 mmHg, and total and LDL cholesterol was lowered (p<0.05) by 0.5±0.2 and 0.4±0.1 mmol(.)l(-1), respectively. No alterations were observed in CON. Muscle membrane proteins and enzyme activity did not change in either of the groups. The present study shows that interval training with short 10-s near maximal bouts can improve performance and VO(2)-max despite a ~50% reduction in training volume. In addition, the 10-20-30 training regime lowers resting systolic blood pressure and blood cholesterol, suggesting a beneficial effect on the health profile of already trained individuals.

 

[Unmoosical]

Sounds interesting. My first question is how this program affects people that are not "moderately trained individuals." First, I don't know how or what that means, and second, is the 30-20-10 method effective for people that are less than moderately trained? What about more than moderately trained?

Also, can we carry this method (and results) over to other activities instead of running? And how beneficial is this method for cross training? If you're a runner would doing this on an eliptical be more or less beneficial for VO(2)-max? Or does grease the groove win over?

Overall, very interesting. 🙂

 

[SociallyChallenged]

This isn't really anything new. It's similar to Tabata drills, which have already had a significant basis in research. They have more of an high intensity interval training (HIIT) feel, which also has a fair amount of research on it. Not anything groundbreaking on their part, which is what they seem like they're trying to say.

 

[neocpp]

Sounds interesting. My first question is how this program affects people that are not "moderately trained individuals." First, I don't know how or what that means, and second, is the 30-20-10 method effective for people that are less than moderately trained? What about more than moderately trained?

Also, can we carry this method (and results) over to other activities instead of running? And how beneficial is this method for cross training? If you're a runner would doing this on an eliptical be more or less beneficial for VO(2)-max? Or does grease the groove win over?

Overall, very interesting. 🙂

If you can see the paper, you'll find this near the start (line 85 or so, sorry if the copy and paste doesn't format things well)

It is clear that physical activity has a significant impact on the health profile of
untrained individuals. Thus, a typical response for a sedentary to a period of endurance training is a
reduction in blood pressure and lowering of the blood cholesterol levels (37). However, less is
known about the effect of intense intermittent training. In a recent study Nybo et al. (35) found in
untrained a lowering in systolic blood pressure after 12 wks of interval training (40 min per week at
an intensity corresponding to 95% of HRmax), but no change in diastolic blood pressure and resting
heart rate was observed. In contrast all variables were lowered in a group performing endurance
training for 150 min at 80% of HRmax per week. The blood lipid profile, expressed as a ratio
between total- and HDL-cholesterol did not change in the interval group whereas there was a 15%
reduction in the endurance training group. The difference may be related to the shorter training 4
duration in the interval group. In a study by Kraus et al. (23) 111 sedentary overweight men and
women with mild to moderate dyslipidemia were randomly assigned to either a control group or
training group for 8 months. In two of the training groups (moderate intensity) participants either
jogged for 19 (low amount) or 32 (high amount) km·week at 65-80% of VO2-max and in a third group
participants walked for 19 km·week at 40-55% of VO2-max (low amount; low intensity).
Only the high amount moderate intensity training group lowered the concentration of LDL and
raised the concentration of HDL, suggesting that moderate, but not low, intensity training can have
beneficial effects on the lipoprotein profile. In a recent study Williams. (49) showed that exercise
intensity was inversely associated with the prevalence of elevated blood pressure and blood
cholesterols independent of cardio respiratory fitness and amount of exercise, suggesting that the
higher the exercise intensity the greater the health benefits. However, it is unclear whether training
at near maximal intensity can affect the health profile of already trained subjects.

I like how the conclusion at the end for already trained subjects is essentially "taper and do fast workouts to maximize performance."