Mastering Interval Training for Ultrarunners with Michael Rosenblat, PhD #198

View all show notes and timestamps on the KoopCast website . Episode overview: Michael Rosenblat is a researcher and coach with expertise in kinesiology, physiotherapy, and exercise science. In this episode we discuss his three most recent meta-analyses on interval structure, including how to translate cycling intervals to protocols for runners, interval duration and macrostructure, and the relationship between VO2peak and time trial performance. Episode highlights: (14:24) Translating interval structure: it depends, direct translation usually works, tendon loading, injury prevention, recovery, metabolic load is probably 1:1 (32:59) HIIT volume: example of 20x1min versus 4x5min, metabolic differences, total session volume does not correlate with improvement, duration of work bout does, maximizing versus optimizing time at intensity (51:14) VO2max vs. performance: %change in VO2peak does not correlate with %change in performance, Paula Radcliffe example, VO2max plateaus with years of training but performance keeps improving, CTS lab example Additional resources: Papers discussed- The Additional Effect of Training Above the Maximal Metabolic Steady State on VO2peak, Wpeak and Time‑Trial Performance in Endurance‑Trained Athletes: A Systematic Review, Meta‑analysis, and Reality Check Effect of Interval Training on the Factors Influencing Maximal Oxygen Consumption: A Systematic Review and Meta‑Analysis Programming Interval Training to Optimize Time‑Trial Performance: A Systematic Review and Meta‑Analysis SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop