The 10-20-30 training concept improves performance and health profile in moderately trained runners

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The 10-20-30 training concept improves performance and health profile in moderately trained runners. / Gunnarsson, Thomas Gunnar Petursson; Bangsbo, Jens.

I: Journal of Applied Physiology, Bind 113, Nr. 1, 2012, s. 16-24.

Publikation: Bidrag til tidsskrift › Tidsskriftartikel › Forskning › fagfællebedømt

Harvard

Gunnarsson, TGP & Bangsbo, J 2012, 'The 10-20-30 training concept improves performance and health profile in moderately trained runners', Journal of Applied Physiology, bind 113, nr. 1, s. 16-24. https://doi.org/10.1152/japplphysiol.00334.2012

APA

Gunnarsson, T. G. P., & Bangsbo, J. (2012). The 10-20-30 training concept improves performance and health profile in moderately trained runners. Journal of Applied Physiology, 113(1), 16-24. https://doi.org/10.1152/japplphysiol.00334.2012

Vancouver

Gunnarsson TGP, Bangsbo J. The 10-20-30 training concept improves performance and health profile in moderately trained runners. Journal of Applied Physiology. 2012;113(1):16-24. https://doi.org/10.1152/japplphysiol.00334.2012

Author

Gunnarsson, Thomas Gunnar Petursson ; Bangsbo, Jens. / The 10-20-30 training concept improves performance and health profile in moderately trained runners. I: Journal of Applied Physiology. 2012 ; Bind 113, Nr. 1. s. 16-24.

Bibtex

@article{fd14047677234729b26fe4c938d748d3,
title = "The 10-20-30 training concept improves performance and health profile in moderately trained runners",
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 [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",
author = "Gunnarsson, {Thomas Gunnar Petursson} and Jens Bangsbo",
note = "CURIS 2012 5200 031",
year = "2012",
doi = "10.1152/japplphysiol.00334.2012",
language = "English",
volume = "113",
pages = "16--24",
journal = "Journal of Applied Physiology",
issn = "8750-7587",
publisher = "American Physiological Society",
number = "1",

}

RIS

TY - JOUR

T1 - The 10-20-30 training concept improves performance and health profile in moderately trained runners

AU - Gunnarsson, Thomas Gunnar Petursson

AU - Bangsbo, Jens

N1 - CURIS 2012 5200 031

PY - 2012

Y1 - 2012

N2 - 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 [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

AB - 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 [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

U2 - 10.1152/japplphysiol.00334.2012

DO - 10.1152/japplphysiol.00334.2012

M3 - Journal article

C2 - 22556401

VL - 113

SP - 16

EP - 24

JO - Journal of Applied Physiology

JF - Journal of Applied Physiology

SN - 8750-7587

IS - 1

ER -

ID: 38166968