Less volume and more intensity improves times in sprints, 3k,10k and supra-maximal exhaustive running times,
Less volume and increased intensity as it relates to exercise has the possibility to improve endurance, strength, power, speed, hypertrophy (muscle building), hormonal profile towards anabolic (growth and repair), decreasing inflammation markers, improving immunity and body composition (fat loss and muscle preservation).
Below are details of a study investigating the possible performance benefits to a decrease in training volume and an increase in training intensity as it pertains to endurance training.
A 2009 study reduced the volume of endurance training by 25% for 12 endurance trained individuals. The sessions became speed-endurance orientated, consisting of 6, 12 and 30sec sprints performed 3-4 times a week.
The participants performed this for 6-9 weeks resulting in improvements in 30 sec sprint times, supramaximal exhaustive runs, 3k and 10k distance times.
It is also worthy to note that VO2max (maximum oxygen uptake) was not altered after a 6-9 week decrease in volume and in this trainers opinion this unaltered state would remain the case indefinitely even with a further decrease in volume as long as intensity was kept high and rest periods relatively short.
Benefits of increasing intensity and decreasing volume in endurance training:
1. VO2max remains unaltered
2. Sprint times improve
3. 3k times improve
4. 10k times improve
5. Do less get more
Have you had similar experiences with reducing training volume and increasing intensity resulting in improved performance?
If you like the article then share with friends on social media and comment below.
We appreciate any feedback you might have.
Michael Hannon
Share