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

Journal of Applied Physiology
Thomas P Gunnarsson, Jens Bangsbo

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(2max)), and performance of runners was examined. Eighteen moderately trained individuals (6 females and 12 males; Vo(2max): 52.2 ± 1.5 ml·kg(-1)·min(-1)) (means ± SE) were divided into a high-intensity training (10-20-30; 3 women and 7 men) and a control (CON; 3 women and 5 men) group. For a 7-wk 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 three or four 5-min intervals interspersed by 2 min of recovery, reducing training volume by 54% (14.0 ± 0.9 vs. 30.4 ± 2.3 km/wk) while CON continued the normal training. After the intervention period Vo(2max) in 10-20-30 was 4% higher, and performance in a 1,500-m and a 5-km 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 low-density lipoprotein (LDL) cholesterol was lowered (P < 0.05) by 0.5 ± 0.2 and 0.4 ± 0.1 mmol/l, respectively. No alterations were observed in CON....Continue Reading

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Citations

Apr 22, 2014·European Journal of Applied Physiology·Tracey GerberChristos George Stathis
Aug 10, 2015·European Journal of Applied Physiology·Magni MohrPeter Krustrup
Dec 3, 2014·Scandinavian Journal of Medicine & Science in Sports·Lasse GliemannJens Bangsbo
Jan 3, 2014·Scandinavian Journal of Medicine & Science in Sports·B R RønnestadG Slettaløkken
Jun 23, 2015·Journal of the International Society of Sports Nutrition·Peter KrustrupMagni Mohr
Aug 4, 2016·Scandinavian Journal of Medicine & Science in Sports·J VorupJ Bangsbo
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Jul 20, 2016·Medicine and Science in Sports and Exercise·Phillip M Bellinger, Clare L Minahan
Sep 22, 2017·European Journal of Applied Physiology·Luke J ConnollyAndrew M Jones
May 23, 2018·European Clinical Respiratory Journal·L L ToennesenV Backer
Jan 25, 2019·Scandinavian Journal of Medicine & Science in Sports·Morten HostrupJens Bangsbo
Jul 26, 2013·American Journal of Physiology. Regulatory, Integrative and Comparative Physiology·Thomas P GunnarssonJens Bangsbo
Jan 25, 2020·Scandinavian Journal of Medicine & Science in Sports·Bent R RønnestadCarsten Lundby
Feb 19, 2016·Journal of Strength and Conditioning Research·Felipe García-PinillosPedro Á Latorre-Román
Nov 22, 2015·Scandinavian Journal of Medicine & Science in Sports·J Bangsbo
Feb 6, 2017·American Journal of Physiology. Regulatory, Integrative and Comparative Physiology·Cian McGinley, David J Bishop
Apr 21, 2019·Journal of Neurology·Karen HejeJohn Vissing
Aug 14, 2020·Journal of Applied Physiology·Stephan van der ZwaardArno Knobbe
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Nov 6, 2020·American Journal of Physiology. Cell Physiology·Thomas P GunnarssonJens Bangsbo
Feb 7, 2021·International Journal of Environmental Research and Public Health·Oliver FunchThomas P Gunnarsson

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