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This study compared the impact of two polarized training programs (POL) on aerobic capacity in well-trained (based on maximal oxygen uptake and training experience) female cyclists. Each 8-week POL program consisted of sprint interval training (SIT) consisting of 8–12 repetitions, each lasting 30 seconds at maximal intensity, high-intensity interval training (HIIT) consisting of 4–6 repetitions, each lasting 4 minutes at an intensity of 90–100% maximal aerobic power, and low-intensity endurance training (LIT) lasting 150–180 minutes with intensity at the first ventilatory threshold. Training sessions were organized into 4-day microcycles (1st day—SIT, 2nd day—HIIT, 3rd day—LIT, and 4th day—active rest), that were repeated throughout the experiment. In the first POL program, exercise repetitions during SIT and HIIT training were performed with freely chosen cadence above 80 RPM (POLFC group, n = 12), while in the second POL program with low cadence 50–70 RPM (POLLC group, n = 12). Immediately before and after the 8-week POL intervention, participants performed an incremental test to measure maximal aerobic power (Pmax), power achieved at the second ventilatory threshold (VT2), maximal oxygen uptake (VO2max), maximal pulmonary ventilation (VEmax), and gross efficiency (GE). Moreover, participants performed VO2max verification test. Analysis of variance showed a repeated measures effect for Pmax (F = 21.62; η2 = 0.5; p = 0.00), VO2max (F = 39.39; η2 = 0.64; p = 0.00) and VEmax (F = 5.99; η2 = 0.21; p = 0.02). A repeated measures x group mixed effect was demonstrated for Pmax (F = 4.99; η2 = 0.18; p = 0.03) and VO2max (F = 6.67; η2 = 0.23; p = 0.02). Post-hoc Scheffe analysis showed that increase in Pmax were statistically significant only in POLLC group. The Friedman test showed that VT2 differed between repeated measures only in the POLLC group (χ2 = 11; p = 0.001; W = 0.917). In conclusion, it was found that POL program where SIT and HIIT were performed at low cadence was more effective in improving aerobic capacity in well-trained female cyclists, than POL with SIT and HIIT performed at freely chosen cadence. This finding is a practical application for athletes and coaches in cycling, to consider not only the intensity and duration but also the cadence used during various interval training sessions. [ABSTRACT FROM AUTHOR]

Purpose. This study aimed to assess the impact of four distinct training programs on maximal oxygen uptake (VO2max) and cardiovascular health markers. The programs included: 1) a polarised training program (POL) incorporating sprint interval training (SIT), high-intensity interval training (HIIT) with long intervals, and low-intensity training (LIT); 2) a program focused solely on SIT training; 3) a program focused solely on long interval HIIT training; and 4) a program focused solely on LIT. The outcomes of interest were VO2max, lectin-like oxidised low-density lipoprotein receptor-1 (LOX-1) expression, and serum concentration of oxidised low-density lipoprotein (ox-LDL). Methods. This study enrolled 40 physically active individuals, categorised into four groups. Group POL (n = 10) engaged in a comprehensive POL training program, while group SIT (n = 10), group HIIT (n = 10), and group LIT (n = 10) participated in dedicated SIT, HIIT, and LIT training programs, respectively. SIT included 30-second all-out repetitions, HIIT included 3-minute high-intensity repetitions, LIT performed with intensity at the first ventilatory threshold. Throughout five weeks, participants in all groups underwent three weekly training sessions. Preceding and following the experiment, participants underwent an incremental test and a VO2max verification test. Additionally, serum concentrations of lectin-like oxidised lowdensity lipoprotein receptor-1 (LOX-1) and oxidised low-density lipoprotein (ox-LDL) were measured before the incremental test. Results. Following the conclusion of the experiment, notable mixed effects were observed. Specifically, statistically significant increases were identified in VO2max, with a 14.2% enhancement in the POL group and a 9.5% improvement in the HIIT group. Moreover, there were substantial reductions in LOX-1 levels, demonstrating a 51.5% decrease in the POL group and a 61.1% decrease in the HIIT group. Conclusions. The findings led to the conclusion that both the POL and long interval HIIT programs were effective in enhancing VO2max and lowering serum levels of LOX-1 among physically active individuals. [ABSTRACT FROM AUTHOR]