Summary
Host Michael answers a listener question about using sprint interval training during the triathlon off-season. He describes the standard SIT protocol: 4-7 repetitions of 30-second all-out efforts with 3-6 minutes of easy recovery, as studied by Jerome Koral. Subjects would start at 4 sprints and gradually build to 7 over several weeks, doing 3 sessions per week. Michael argues that while SIT is useful for improving anaerobic capacity and keeping training fresh, other interval protocols (threshold work, VO2 max intervals, short intervals at 5K pace) may be more effective for aerobic endurance improvements. He provides three alternative 30-minute workout examples and recommends athletes determine their specific training objectives before committing to SIT.
Key Points
- Standard SIT protocol: 4-7 x 30-second all-out efforts with 3-6 minutes easy recovery
- Subjects in Jerome Koral's studies started at 4 sprints and progressively built to 7 over weeks
- SIT is most effective for improving anaerobic capacity specifically
- For aerobic endurance, threshold work or VO2 max intervals may be more effective than SIT
- Alternative 30-min workouts: 20 min at threshold, 5x3 min hard with 1 min walk, or 20x30s at 5K pace
- SIT can reinvigorate training and keep motivation high during the off-season
- Direct research comparing SIT to other interval types is still limited
- Athletes should determine training objectives first, then select interval type accordingly
Key Moments
The standard SIT protocol explained
The SIT protocol involves 4-7 repetitions of 30-second all-out efforts with 3-6 minutes of easy recovery. Subjects start at 4 sprints and progressively build to 7 over several weeks, with 3 sessions per week.
"Basically, it's very simple. They are 30-second all-out efforts. And typically, and especially in the protocol that Jérôme Corral talked about, that they had done in their studies, you would do 4 to 7 times 30 seconds with long recoveries. And they would typically use 4 minutes rest."
When SIT makes sense vs other interval types
SIT is most effective for improving anaerobic capacity specifically. For maximizing aerobic endurance, threshold work or VO2 max intervals may be more effective, though direct research comparing protocols is still limited.
"Don't get me wrong, I do use sprint interval training sometimes with some athletes, but that is generally if I want to improve their anaerobic capacity."
Three alternative 30-minute workouts to SIT
Three 30-minute workout alternatives to SIT: 10 min warmup plus 20 min at threshold, 5x3 min hard with 1 min walking, or 20x30s hard at 5K pace with 30s jogging. Athletes should match interval type to their training objectives.
"the second example would be a type of workout that is described as long intervals by Professor Paul Larsen and Martin Boucher, the authors of the Science and Application of High-Intensity Interval Training. And that would be, again, we would do a 10-minute warm-up, and then we would do five sets of three minutes hard, one minute walking."
