METODOS E TESTES DE AVALIACAO CARDIORRESPIRATORIA PT2

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MÉTODOS E TESTES DE 
AVALIAÇÃO 
CARDIORRESPIRATÓRIA – PT2
Prof. Dr. Douglas Popp
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Capacidade Aeróbia Máxima - VO2máx
Capacidade de captar, transportar e utilizar o oxigênio do ar atmosférico
VO2máx = Débito Cardíaco x dif a-vO2
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VO2máx relativo
ml/Kg/m mililitros por kg por minuto
MET 3,5 ml O2/kg/min
ml/kgMLG/min mililitros por Kg livre de gordura por min
VO2máx absoluto
Litros por minuto
Capacidade Aeróbia Máxima - VO2máx
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Critério Primário
• Aumento 85 > 90 17-19
Máxima 100 100 20
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REVIEW
Using ramp-incremental V̇O2 responses for constant-intensity
exercise selection
Daniel A. Keir, Donald H. Paterson, John M. Kowalchuk, and Juan M. Murias
Abstract: Despite compelling evidence to the contrary, the view that oxygen uptake (V̇O2) increases linearly with exercise
intensity (e.g., power output, speed) until reaching its maximum persists within the exercise physiology literature. This view-
point implies that the V̇O2 response at any constant intensity is predictable from a ramp-incremental exercise test. However, the
V̇O2 versus task-specific exercise intensity relationship constructed from ramp-incremental versus constant-intensity exercise
are not equivalent preventing the use of V̇O2 responses from 1 domain to predict those of the other. Still, this “linear”
translational framework continues to be adopted as the guiding principle for aerobic exercise prescription and there remains in
the sport science literature a lack of understanding of how to interpret V̇O2 responses to ramp-incremental exercise and how to
use those data to assign task-specific constant-intensity exercise. The objectives of this paper are to (i) review the factors that
disassociate the V̇O2 versus exercise intensity relationship between ramp-incremental and constant-intensity exercise para-
digms; (ii) identify when it is appropriate (or not) to use ramp V̇O2 responses to accurately assign constant-intensity exercise; and
(iii) illustrate the technical and theoretical challenges with prescribing constant-intensity exercise solely on information ac-
quired from ramp-incremental tests. Actual V̇O2 data collected during cycling exercise and V̇O2 kinetics modelling are presented
to exemplify these concepts. Possible solutions to overcome these challenges are also presented to inform on appropriate
intensity selection for individual-specific aerobic exercise prescription in both research and practical settings.
Key words: exercise prescription, oxygen uptake, V̇O2 kinetics, aerobic, exercise thresholds, exercise intensity, endurance, graded
exercise, critical power.
Résumé : Nonobstant des données probantes soutenant la thèse du contraire, la relation linéaire entre l’augmentation de la
consommation d’oxygène (« V̇O2 ») et l’intensité de l’exercice (p. ex. puissance produite, vitesse) jusqu’au maximum est toujours
présente dans la documentation en physiologie de l’exercice. Selon cette thèse, l’ajustement du V̇O2 à l’effort d’intensité
constante est prévisible au cours d’un test d’intensité progressivement croissante. Toutefois, dans une tâche spécifique, la
relation V̇O2 vs intensité d’effort issue d’un exercice d’intensité croissante vs exercice d’intensité constante diffère d’une condition à
l’autre de telle sorte qu’on ne peut pas utiliser l’ajustement du V̇O2 dans un domaine et dans l’autre. Cependant, on utilise encore cette
manœuvre de transposition « linéaire » en tant que fil directeur pour la prescription d’exercices aérobies; de plus, dans la documen-
tation en sciences du sport, on ne sait pas encore comment interpréter l’ajustement du V̇O2 au cours d’un test d’intensité progres-
sivement croissante et on ne sait pas comment utiliser ces données pour prescrire des exercices d’intensité constante pour une tâche
spécifique. Cet article a pour objectif (i) de réanalyser les facteurs qui dissocient la relation V̇O2 vs intensité d’effort entre les
paradigmes d’exercices d’intensité progressivement croissante et d’intensité constante, (ii) de déterminer quand il est indiqué (ou pas)
d’utiliser l’ajustement croissant du V̇O2 pour prescrire avec justesse un exercice d’intensité constante et (iii) d’illustrer les défis
techniques et théoriques de la prescription d’exercices seulement sur la base d’informations issues des tests à l’effort d’intensité
progressivement croissante. Pour illustrer ces concepts, on présente des données actuelles issues d’une modélisation de la
cinétique du V̇O2 et de l’exercice à vélo. On suggère aussi des solutions possibles à ces défis en proposant un choix approprié
d’intensité d’exercice pour la prescription individuelle d’exercices aérobies dans des contextes scientifique et clinique. [Traduit
par la Rédaction]
Mots-clés : prescription d’exercice, consommation d’oxygène, cinétique du V̇O2, aérobie, seuils aérobies, intensité d’exercice,
endurance, exercice d’intensité croissante, puissance critique.
Received 8 December 2017. Accepted 15 March 2018.
D.A. Keir. University Health Network, Department of Medicine, Toronto, Ontario, Canada; Canadian Centre for Activity and Aging, The University of
Western Ontario, London, ON N6A 3K7, Canada; School of Kinesiology, The University of Western Ontario, London, ON N6A 3K7, Canada.
D.H. Paterson. Canadian Centre for Activity and Aging, The University of Western Ontario, London, ON N6A 3K7, Canada; School of Kinesiology, The
University of Western Ontario, London, ON N6A 3K7, Canada.
J.M. Kowalchuk.* Canadian Centre for Activity and Aging, The University of Western Ontario, London, ON N6A 3K7, Canada; School of Kinesiology,
The University of Western Ontario, London, ON N6A 3K7, Canada; Department of Physiology and Pharmacology, The University of Western Ontario,
London, ON N6A 3K7, Canada.
J.M. Murias. Faculty of Kinesiology, University of Calgary, Calgary, AB T2N 1N4, Canada.
Corresponding author: Juan M. Murias (email: jmmurias@ucalgary.ca).
*John M. Kowalchuk currently serves as an Associate Editor; peer review and editorial decisions regarding this manuscript were handled by José Calbert and
Terry Graham.
Copyright remains with the author(s) or their institution(s). Permission for reuse (free in most cases) can be obtained from RightsLink.
882
Appl. Physiol. Nutr. Metab. 43: 882–892 (2018) dx.doi.org/10.1139/apnm-2017-0826 Published at www.nrcresearchpress.com/apnm on 23 March 2018.
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deoxygenated blood leaving the active muscle to be expressed at
the lung (Whipp and Wasserman 1972; Murias et al. 2011). This
transit delay (phase I) and the dynamic adjustment (phase II)
means that V̇O2 does not increase instantaneously to an imposed
PO, but rather increases with time in a curvilinear manner to-
wards a new steady-state level. For step-transitions to a constant-
intensity, the rate at which V̇O2 increases during phase II is
described by the following mono-exponential:
(1) V̇O2(t) ! V̇O2BSL " #V̇O2SS · [1 $ e$(%$TD)/%]
where theof the recovery inter-
val intensity can be aligned with the work intensity, 
with higher relief interval intensities used for lower 
work interval intensities (18) and lower relief exer-
cise intensities used for higher work interval inten-
sities and durations (83, 137, 175).
Series Duration, Sets, and T at 
+O2max for Short Intervals
Dividing HIIT sessions into sets has been consis-
tently shown to lower the total T at (O2max (56, 136, 
173). For example, in endurance- trained young 
runners (v(O2max = 17.7 ± 0.3  km/h), performing 
4- min recoveries (30 s rest, 3 min at 50% v(O2max, 
30 s rest) every 6 repetitions (30 s/30 s) was associ-
ated with a moderately lower T at (O2max (ES = −0.8) 
despite very large increases in Tlim (ES = +4.3). The 
T at (O2max/exercise time ratio was therefore very 
largely reduced (ES = −2.3) (173). This is likely 
related to the time these athletes needed to return to 
high (O2 levels after each relief interval, irrespective 
of the active recovery used. While reviewing such 
studies could infer we advise athletes to consistently 
run short intervals to exhaustion to optimize T at 
(O2max, this would likely be challenging, psycho-
logically speaking, for both coaches and athletes 
alike. This is likely why HIIT sessions to exhaustion 
are rarely practiced. In the " eld, the number of 
intervals programmed should be related to the goals 
of the session (total load or total T at (O2max 
expected), as well as to T to (O2max and the esti-
mated T at (O2max/exercise time ratio of the session.
If we consider that a goal T at (O2max of ≈10 min 
per session is appropriate to elicit impor tant cardio-
pulmonary adaptations, athletes should expect to 
exercise for a total of 30 min using a 30 s [110% 
v(O2max]/30 s [50% v(O2max] format, since the 
T at (O2max/total exercise time ratio is approxi-
mately 30%. While it’s unrealistic to perform a single 
30 min session, we can break such a session into 3 
sets of 10 to 12 min (adding 1-2 min per set or series 
to compensate for the time needed to regain (O2max 
during the second and third sets). This is a typical 
session used regularly by elite distance runners in 
the " eld. A lower volume (shorter series or less sets) 
is also used in other sports (i.e., in team sports, a T 
at (O2max of 5-7 min is likely suf" cient (35)) and/
or for maintenance during unloading or recovery 
periods in an endurance athlete’s program. In elite 
handball for example, 2 × (20 × 10 s [110% VIFT]/20 s 
[0] for a series duration of 10 min) is common prac-
tice, and might enable players to spend ≈7 min at 
work and/or relief interval intensities during the 
" rst 2 to 3 intervals or using longer work intervals 
and/or shorter relief intervals. This effect is illus-
trated in " gure 5.13, where T to (O2max was shown 
to be faster when active versus passive recovery 
was used during the " rst three intervals of a short- 
interval sequence. The fact that active recovery had 
a likely greater impact on T at (O2max during the 
30 s/30 s (174, 176) compared with the 15 s/15 s 
(81) exercise model is related to the fact that (O2
reaches lower values during 30 s of passive rest, 
which directly affects (O2 levels during the follow-
ing effort.
Figure 5.12 Time to reach (O2max during HIIT 
with short intervals as a function of both work and 
relief interval intensities. Generally higher intensi-
ties of work and relief interval combinations 
speed the T to (O2max. (175); (176); (174). Num-
bers refer to references.
E7078/Laursen/Fig. 05.12/605182/HR/R3
0
85/100
 
89/105
98/115
176
175
175
174 174 174
94/110
80/95
20 40 60 80 100
Relief interval intensity
(%vVO2max)
Time to reach 90% VO2max
(30s/30s)
·
·
W
or
k 
in
te
rv
al
 in
te
ns
ity
(%
V
IF
T 
/v
VO
2m
ax
)
·
7 min
Figure 5.13 Effect of active recovery during the 
three ! rst intervals only (the rest being passive) 
on (O2 during HIIT with short intervals.
E7078/Laursen/Fig. 05.13/605183/HR/R5
1:00 3:00 5:00 7:00 9:00 11:00 13:00
60%
70%
80%
90%
100%
%
 V
O
2m
ax
·
Passive recovery only
Active recovery during the first 3 intervals
T at VO2 7:30·
T at VO2 6:30·
Recuperação ativa x passiva 
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Intervalo de recuperação 
Redução da duração do Intervalo 
de recuperação 
Redução da duração do Intervalo 
de recuperação 
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Science and Application of High- Intensity Interval Training60
than a single 8  min period of HIIT bouts in the 
context of achieving quality or intensity ("gure 4.8c), 
as in this latter example, fatigue ensues, which can 
impact on the neuromuscular response (chapters 3 
and 6). Fi nally, there is a lower limit we should place 
on our series duration in the context of targeting 
aerobic adaptations. Series duration should be no 
less than 3 or 4 min to enable athletes to reach a 
(O2 plateau (or near (O2max; see chapter 5). Gen-
erally, series durations are between 4 min (quality 
emphasis) and 14  min (endurance emphasis) 
("gure 4.8).
Number of Interval Bout Series 
(Total Volume)
As with our series duration (number of intervals; 
"gure 4.2), the series number and total volume have 
a similar effect. The greater the number of series, 
the longer the overall session will be, and similarly, 
the greater the workload this creates (see again 
"gure 4.8 a, b). The effect here again generally is to 
push the aerobic adaptation stimulus, unless recov-
par ameters relates to the total metabolic draw on 
the system. The more an HIIT session goes on, the 
larger the aerobic system draw is required, as the 
short- term systems (CP/glycolytic/W′) are taxed more 
and more, without adequate recovery time ( unless 
recovery time is passive and prolonged; "gure 4.7). 
Thus, the series duration is another way that we can 
skin the cat to affect the response of the training 
session. If we shorten the series duration (i.e., number 
of bouts), we generally enhance the metabolic rate 
or quality within a given time period, which might 
be appropriate in the context of allowing us to focus 
on other aspects of per for mance, such as for team 
sports where technical and tactical training may be 
prioritized. Alternatively, we can lengthen our series 
duration, drawing on aspects of endurance or fatigue 
re sis tance as per the needs of our more endurance- 
based athletes ("gure 4.8).
Within the team sport context, we might use a 
number of shorter series, so that for a similar total 
number of repetitions, we achieve a higher volume 
of quality work. As illustrated in "gure 4.8, for 
example, two periods of 4 min bouts separated by 
a longer recovery period ("gure 4.8a) might be better 
Figure 4.8 Theoretical impact of varying the series duration. (a) W′ is maintained in this 2 × (4 × 4 min 
bouts) HIIT session separated by a single series recovery period. (b) Progression to a slightly more taxing 
session. (c) Alternate to session A, without the series recovery period (i.e., 8 × 4 min). (d) An excessively 
long series duration without adequate recovery.
 E7078/Laursen/Fig. 4.8a/605156/JB/R3
·VO2max
CV/CP W'
Max power
a
W'
 E7078/Laursen/Fig. 4.8b/605157/JB/R4 
·VO2max
CV/CP
Max power
b
W'
W'
 E7078/Laursen/Fig. 4.8c/605158/JB/R3 
W'
·VO2max
CV/CP
Max power
c
W'
 E7078/Laursen/Fig. 4.8d/605159/JB/R3 
W'
·VO2max
CV/CP
Max power
d
W'
Intervalo entre séries
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Manipulating HIIT Variables 61
Total Work Performed (Volume)
To this point, variables 1 through 8 make up the 
ninth pa ram e ter, the total work performed in an HIIT 
session, or the session volume. This total amount 
of work or volume, a product of the session’s overall 
intensity and duration, can be quanti!ed in a number 
of ways (chapter 8) to enable appropriate progression 
of the training program par ameters throughout a 
given training cycle.Knowledge of the total work 
performed can assist to prevent common pitfalls in 
which athletes perform too much HIIT work without 
appropriate recovery, which can lead to overtraining 
(chapter 7).
Exercise Modality
In general, when not speci!ed, HIIT exercise modal-
ity tends to be that involved with the sport of inter-
est, e.g., running for run- based sports, cycling for 
cyclists, boxing for boxers, rowing for rowers, etc. 
 There are, however, many occasions when, for exam-
ple, typical HIIT exercise modalities can be modi!ed 
to adjust the acute metabolic or neuromuscular 
responses. In fact, when we refer to exercise modal-
ity in the context of an HIIT session (!gure 4.2), we 
directly refer to the dif fer ent ways we can manipulate 
the session to adjust the locomotor, neuromuscular, 
and musculoskeletal strain on the body. We originally 
ery duration is long and passive. Conversely, reduc-
ing the series number lowers the total volume of the 
training load.
This variable is essentially related to our training 
load, be that kilo meters traveled or power produced 
for a given time, since the quantitative metabolic 
response can be equated between varying series 
durations depending on the recovery type (for 
elaboration, see chapter 8).
Between- Series Recovery 
Intensity and Duration
As per our recovery period intensity and duration 
(!gure 4.2), the same rules apply. If we lower our 
between- series intensity, we’ll speed the recovery of 
W′. Likewise again, if we lengthen the between- series 
recovery duration, we’ll amplify W′ recovery. Con-
versely, a raised between- series recovery intensity or 
shorter duration will lower the W′ recovery rate and 
raise the metabolic rate within a given period of time 
(!gure 4.9). Consequently, just as with our recovery 
period intensity and duration, we can facilitate 
 either more quality work in a subsequent training 
series (with more passive and longer recovery) or 
achieve a higher metabolic rate in a given time 
period in the case where we are time starved and 
attempting to achieve a higher aerobic workload for 
a given period.
Figure 4.9 Between- series recovery intensity and duration effect. (a) Between- series recovery intensity 
is passive and prolonged, which enhances recovery and returns W′ adequately. (b) Between- series 
recovery intensity is higher (active), resulting in less recovery and associated W′ restoration. (c) Between- 
series recovery duration is shortened, which lowers between- series recovery and W′.
 E7078/Laursen/Fig. 4.9a/605160/JB/R3 
·VO2max
CV/CP W'
Max power
a
W'
 E7078/Laursen/Fig. 4.9b/605161/JB/R3 
W'
·VO2max
CV/CP
Max power
b
W'
 E7078/Laursen/Fig. 4.9c/605162/JB/R3 
W'
·VO2max
CV/CP
Max power
c
W'
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Table 1 Recommendations for the design of run-based high-intensity interval training protocols for optimizing time at maximal oxygen uptake
Format Work duration Work intensitya Modality Relief
duration
Relief intensity Reps and
series b
Between-set recovery Expected
T@ _VO2max
Acute
demandsc
Duration Intensity
HIT with long
intervals
[2–3 mind
C95 % v _VO2max Sport specific B2 min Passive 6–10 9 2 min [10 min Central
????
5–8 9 3 min Peripheral
??C4–5 min B60–70 % v _VO2max
b 4–6 9 4 min
HIT with
short
intervals
C15 sd,e
100–120 % v _VO2max
(85–105 % VIFT)
Sport specific \15 s Passive 2–3 9 C8-min
series
C4–5
min
B60–70 %
v _VO2max
b
[10 min Central
???
Peripheral
??
C15 s B60–70 % v _VO2max
(45–55 % VIFT)
RST [4 s ([30 m or
2 9 15 m)
All-out COD jumps
explosive
efforts
\20 s &55 % v _VO2max /
40 % VIFT
2–3 RSS (each
[6 sprints)
C6 min B60–70 %
v _VO2max
b
0–3 min Central ?
Peripheral
???
SIT [20 s All-out Sport specific C2 min Passive 6–10 0–1 min Peripheral
????
Game-based
training
[2–3 min Self-selected RPE [7 Sport specificf B2 min Passive 6–10 9 2 min [8 min Central
??
Peripheral
???
5–8 9 3 min
4–6 9 4 min
a Intensities are provided as percentages of v _VO2max, VIFT [179] or RPE
b These can also be game-based (moderate intensity) in team sports
c The number of symbols ‘?’ indicate the magnitude of the expected demands with respect to more central versus peripheral systems
d To be modulated with respect to exercise mode (longer for cycling vs. running for example), age and fitness status (shorter for younger and/or more trained athletes)
e To be modulated with respect to the sport, i.e. longer for endurance and highly trained athletes than team sport and less trained athletes
f To be modulated with respect to physiological training objectives (manipulating playing number, pitch area etc.) so that specific rules are added for the fittest players to compensate for the
fitness-related responses, which will parallel the HIT sessions
COD changes of direction, HIT high-intensity interval training, reps repetitions, RST repeated-sprint training, SIT sprint-interval training, SSG small-sided games, T@ _VO2max time at _VO2max,
VIFT peak speed reached in the 30–15 Intermittent Fitness Test, v _VO2max lower speed associated with maximal oxygen uptake
930
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TIPO DURAÇÃO DE 
TRABALHO
INTENSIDADE DE 
TRABALHO
DURAÇÃO DA 
RECUPERAÇÃO
INTENSIDADE DA 
RECUPERAÇÃO
SÉRIES -
REPETIÇÕES
HIT - Longo 2-3 min > 95% vVO2max 4min
Passivo
45-60% vVO2max 6-10
HIT - Curto > 15 s 100-120% vVO2max > 15 s Passivo
40% vVO2max 5-8
Sprint Repetido > 4s
(> 30 m) All-out 20 s All-out > 2 min Passivo 6-10time constant (%) represents the time it takes for V̇O2 to
reach 63% of its expected amplitude change (#V̇O2SS) above base-
line (V̇O2BSL), with the full adjustment (i.e., 98% of the response)
achieved after !4% (within the limits of normal breath-by-breath
variability), and TD is the time delay.
Like step-increments in exercise intensity, the V̇O2 response to
ramp-incremental exercise (the integral of a step-change) also has
a kinetic component that acts to temporally misalign V̇O2 from
the PO of the ramp forcing function. Integration of eq. (1)
(Swanson and Hughson 1988) yields the following:
(2) V̇O2(t) ! V̇O2BSL " #V̇O2SS · [t $ %′(1 $ e$t/%′
)]
where V̇O2 (t) is the value of V̇O2 at any time during the ramp-
incremental protocol, V̇O2BSL is the pre-ramp baseline value,
#V̇O2SS is the increment above V̇O2BSL required for the PO at time
t (i.e., the V̇O2 gain that describes the slope of the “linear” increase
in V̇O2), and %′ is the effective time constant of the response (s). The
%′ parameter reflects the transit delay time and the time associ-
ated with the “kinetic” adjustment, and quantifies the time after
the onset of the ramp where V̇O2 lags #V̇O2SS; for all t >> %′, V̇O2
increases at a rate equivalent to #V̇O2SS. In other words, %′ is the
time it takes for the increase in V̇O2 to conform to the on-going
increase in PO. For example, the top panels on Fig. 2 display the
V̇O2 responses of 2 individuals at baseline (50 W), onset (time “0”),
and during the first 4 min of a 30 W·min−1 ramp-incremental
protocol. The modelled responses using eq. 2 are superimposed on
each curve with the %′ displayed. Note that the ramp increase in
PO begins at time 0 but the V̇O2 profile takes some time (32 s and
58 s for subjects 1 and 2, respectively) before it begins to increase
in synchrony with PO. Thus, to align PO and the V̇O2 that it elicits,
the V̇O2 data must be left-shifted by %′.
As an alternative to quantifying %′, others have recommended
using the following double-linear model to account for V̇O2 kinet-
ics at the onset of ramp exercise (see Boone and Bourgois (2012) for
a detailed description of this method):
(3) f ! if [t & MRT use g(t), else h(t)]; g(t) ! i1 " m1t;
i2 ! i1 " m1t; h(t) ! i2 " m2t $ MRT
where f is the double-linear function, t is time, g and h are V̇O2,
MRT (i.e., mean response time) is the time corresponding to the
intersection of the 2 regression lines, i1 and i2 are the intercepts of
the first and second linear function, respectively, and m1 and m2
are the slopes. The m1 parameter is fixed at zero and thus i1 gives
baseline V̇O2. In a broad sense, the MRT provides the same infor-
mation as %′ in that it gives the time after the onset of exercise
when V̇O2 begins to respond to the rising PO imposed by the
ramp-forcing function.
On the bottom panels of Fig. 2, model fits of eq. 3 are superim-
posed on the same V̇O2 responses with MRT parameter values
displayed. Based on the residuals about y = 0, it is clear that both
models provide a reasonable fit to the data. Comparison of %′
versus MRT on 9 subjects, whose data have been published else-
where (Keir et al. 2016a), indicate that %′ tends to be slightly
greater than MRT (39 ± 15 s vs 29 ± 9 s, for %′ vs MRT, respectively
(t = –3.60, df = 8, p Limiar2
Zonas de treinamento
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VO2máx
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FCmáx
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DOUGLAS POPP
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Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Predição do VO2máx pelo teste de multi-estágios
q Baseado na predição do VO2 pela fórmula do ACSM
q Os valores de VO2 são comparados com a resposta de FC e extrapolados para a FC máxima para predizer o VO2máx
Procedimentos
q Determinar a resposta de FC em estado-estável para duas velocidade em esteira rolante
q Duração de cada estágio = 3 minutos
q Registrar a FC após o término do estágio 1 e estágio 2
q Exemplo: estágio 1 (8 km/h – 3 min) e estágio 2 (11 km/h)
q Haverá superestimação do VO2máx se a resposta de FC não for estável
q Determinar a FC máxima por fórmula de predição
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Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
VO2 (ml/kg/min) = componente horizontal + componente vertical + equivalente metabólico
VO2 (ml/kg/min) = (velocidade (m/min) x 0.2 ml/kg/min) + (inclinação x m/min x 0.9 ml/kg/min) + 3.5 ml/kg/min 
Determinar o VO2
Inclinação = (VO2 estágio 2 - VO2 estágio 1) / (FC estágio 2 – FC estágio 1) 
Extrapolação VO2 : FC 
VO2máx = (VO2 estágio 2 + inclinação x (FC máxima – FC estágio 1) 
Predição do VO2máx pelo teste de multi-estágios
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Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
VO2 (ml/kg/min) = (velocidade (m/min) x 0.2 ml/kg/min) + (inclinação x m/min x 0.9 ml/kg/min) + 3.5 ml/kg/min 
Exemplo: homem, 75 kg e 30 anos
Estágio 1 = 8 km/h - inclinação 0% - FC 135 bpm*** transformar km/h para m/min = multiplicar por 16,6667
Estágio 2 = 11 km/h - inclinação 0% - FC 170 bpm
VO2 (ml/kg/min) = (133 m/min) x 0.2 ml/kg/min) + (0% x 133 x 0.9 ml/kg/min) + 3.5 ml/kg/min 
VO2 = 30,1 ml/kg/min
VO2 (ml/kg/min) = (velocidade (m/min) x 0.2 ml/kg/min) + (inclinação x m/min x 0.9 ml/kg/min) + 3.5 ml/kg/min 
VO2 (ml/kg/min) = (183 m/min) x 0.2 ml/kg/min) + (0% x 133 x 0.9 ml/kg/min) + 3.5 ml/kg/min 
VO2 = 40,1 ml/kg/min
Estágio 1 
Estágio 2 
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Estágio 1 = 8 km/h - inclinação 0% - FC 135 bpm *** transformar km/h para m/min = multiplicar por 16,6667
Estágio 2 = 11 km/h - inclinação 0% - FC 170 bpm
Inclinação = (VO2 estágio 2 - VO2 estágio 1) / (FC estágio 2 – FC estágio 1) 
Inclinação = (40,1 – 30,1) / (170 - 135) 
Inclinação = (10) / 35 = 0,28
FC máxima = 208 – (0,7 x idade) = 187 bpm
Exemplo: homem, 75 kg e 30 anos
VO2máx = (VO2 estágio 2 + [inclinação x (FC máxima – FC estágio 2)] 
VO2máx = (40,1 + [0,28 x (187 – 170) 
VO2máx = (40,1 + [0,28 x (17) = 44,9 ml/kg/min 
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Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Relatório e Aplicações práticas
VO2máx = 44,9 ml/kg/min
VO2máx = 12,8 METS
FC máxima = 187 bpm
FC em 8 km/h = 135 bom
FC em 11 km/h = 170 bpm 
Determinar o % do VO2máx para intensidade de exercício – Exemplo 75% (33,6 ml/kg/min) 
VO2 = (0.2 ml/kg/min) x (velocidade m/min) + 3.5 ml/kg/min 
Velocidade (m/min) = VO2 – 3,5 / 0,2 
Prescrição
Velocidade (m/min) = 33,6 – 3,5 / 0,2 
Velocidade = 33,6 – 3,5 / 0,2 = 150,5 m/min (*** dividir por 16,6667 para km/h) 
Velocidade = 9 km/h (velocidade de treinamento) 
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Relatório e Aplicações práticas
VO2máx = 44,9 ml/kg/min
VO2máx = 12,8 METS
FC máxima = 187 bpm
FC em 8 km/h = 135 bom
FC em 11 km/h = 170 bpm 
Prescrição
70% do VO2máx = 9 km/h = 33,6 ml/kg/min
Duração = 30 min
Dispêndio energético = 33,6 x 75 kg x 30 min de exercício
Dispêndio energético = 75600 ml de O2 consumidos
Dispêndio energético = 75600 ml de O2 / 1000 (Litros) x 5 kcal
Dispêndio energético = 378 kcal
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Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Teste de corrida de 5 min – Máxima velocidade aeróbica (vVO2máx) 
Protocolo:
q 5-10 min de aquecimento em intensidade a 70% FCmáx prevista pela idade
q Buscar ritmo constante para obter o máximo desempenho
q Não é permitido descansar 
q Percurso sem mudança de direção 
Instrução:
Cumprir a maior distância possível em 5 minutos
Fórmula:
vVO2máx: 12 x distância (km)
VO2máx: 3,23 X vVO2máx + 0,123
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Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
J Physiol 599.3 (2021) pp 737–767 737
Th
e
Jo
ur
na
lo
f
Ph
ys
io
lo
gy
TOP ICAL REV IEW
The anaerobic threshold: 50+ years of controversy
David C. Poole1 , Harry B. Rossiter2 , George A. Brooks3 and L. Bruce Gladden4
1Departments of Kinesiology and Anatomy and Physiology, Kansas State University, Manhattan, KS, USA
2Rehabilitation Clinical Trials Center, Division of Respiratory and Critical Care Physiology and Medicine, and The Lundquist Institute for Biomedical
Innovation at Harbor-UCLA Medical Center, Torrance, CA, USA
3Department of Integrative Biology, Exercise Physiology Laboratory, University of California, Berkeley, CA, USA
4School of Kinesiology, Auburn University, Auburn, AL, USA
Edited by: Ian Forsythe & Michael Hogan
Linked articles: This article is highlighted in a Perspectives article by Hogan. To read this article, visit
https://doi.org/10.1113/JP280980.
David C. Poole (left) is University Distinguished
Professor and Co!man Chair in the Departments
of Kinesiology, and Anatomy & Physiology, and
co-director of the Clarenburg Cardiorespiratory
Laboratory at Kansas State University. Harry B.
Rossiter (second from left) is an Investigator at The
Lundquist Institute for Biomedical Innovation at
Harbor-UCLA Medical Centre and Professor at the
David Ge!en School of Medicine at University of
California, Los Angeles (UCLA). George A. Brooks (third from left) is a Professor in the Department of Integrative Biology at the University of
California, Berkeley andDocteur Honoris Causa de l’Université Montpellier. L. Bruce Gladden (right) is a Distinguished Professor of Education in
the School of Kinesiology at Auburn University. Together they are interested in exercise bioenergetics, metabolic thresholds, lactate metabolism,
exercise gas exchange and rapid changes in energy demand and supply upon onset of muscle contraction.
© 2020 The Authors. The Journal of Physiology © 2020 The Physiological Society DOI: 10.1113/JP279963
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Limiar de Lactato
q Estabelecer linha de base
q 7 a 9 estágios
q Estágios 3-4 min
q Identificar potência ou velocidade associada
q Não utilizar valores fixos de concentração 
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Frontiers in Physiology | www.frontiersin.org 1 September 2021 | Volume 12 | Article 682233
PERSPECTIVE
published: 22 September 2021
doi: 10.3389/fphys.2021.682233
Edited by: 
François Billaut, 
Laval University, Canada
Reviewed by: 
Scott Nolan Drum, 
Northern Michigan University, 
United States
Georges Jabbour, 
Qatar University, Qatar
Shahrad Taheri, 
Cornell University, United States
*Correspondence: 
Brian R. MacIntosh 
brian.macintosh@ucalgary.ca
Specialty section: 
This article was submitted to 
Exercise Physiology, 
a section of the journal 
Frontiers in Physiology
Received: 18 March 2021
Accepted: 17 August 2021
Published: 22 September 2021
Citation:
MacIntosh BR, Murias JM, 
Keir DA and Weir JM (2021) What Is 
Moderate to Vigorous Exercise 
Intensity?
Front. Physiol. 12:682233.
doi: 10.3389/fphys.2021.682233
What Is Moderate to Vigorous 
Exercise Intensity?
Brian R. MacIntosh 1*, Juan M. Murias 1, Daniel A. Keir 2 and Jamie M. Weir 1
1Faculty of Kinesiology, University of Calgary, Calgary, AB, Canada, 2 School of Kinesiology, Western University, London, ON, 
Canada
A variety of health bene!ts associated with physical activity depends upon the frequency, 
intensity, duration, and type of exercise. Intensity of exercise is the most elusive of these 
elements and yet has important implications for the health bene!ts and particularly 
cardiovascular outcomes elicited by regular physical activity. Authorities recommend that 
we obtain 150 min of moderate to vigorous intensity physical activity (MVPA) each week. 
The current descriptions of moderate to vigorous intensity are not suf!cient, and we wish 
to enhance understanding of MVPA by recognition of important boundaries that de!ne 
these intensities. There are two key thresholds identi!ed in incremental tests: ventilatory 
and lactate thresholds 1 and 2, which re#ect boundaries related to individualized 
disturbance to homeostasis that are appropriate for prescribing exercise. VT2 and LT2 
correspond with critical power/speed and respiratory compensation point. Moderate 
intensity physical activity approaches VT1 and LT1 and vigorous intensity physical activity 
is between the two thresholds (1 and 2). The common practice of prescribing exercise at 
a !xed metabolic rate (# of METs) or percentage of maximal heart rate or of maximal 
oxygen uptake (VȮ2max) does not acknowledge the individual variability of these metabolic 
boundaries. As training adaptations occur, these boundaries will change in absolute and 
relative terms. Reassessment is necessary to maintain regular exercise in the moderate 
to vigorous intensity domains. Future research should consider using these metabolic 
boundaries for exercise prescription, so we will gain a better understanding of the speci!c 
physical activity induced health bene!ts.
Keywords: exercise prescription, health bene!ts of exercise, exercise for health, lifestyle, physical activity
INTRODUCTION
Moderate to vigorous intensity physical activity (MVPA) is commonly recommended for health 
bene!ts (Tremblay et  al., 2011),yet the majority of the population does not engage in physical 
activity of su#cient intensity and volume (Warburton et  al., 2007; Borgundvaag and Janssen, 
2017) to obtain these health bene!ts. $e WHO and the Government of the United  States 
of America1 recognize the added bene!t of exercising at a greater intensity to improve 
cardiorespiratory !tness (Ross et  al., 2015) and to reduce risk of mortality and morbidity (Lee 
and Pa%enbarger Jr., 2000; Wen et al., 2011). However, prescribing exercise at the recommended 
intensity requires a clear understanding of what moderate to vigorous physical activity is. 
1 https://health.gov/sites/default/!les/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Frontiers in Physiology | www.frontiersin.org 1 September 2021 | Volume 12 | Article 682233
PERSPECTIVE
published: 22 September 2021
doi: 10.3389/fphys.2021.682233
Edited by: 
François Billaut, 
Laval University, Canada
Reviewed by: 
Scott Nolan Drum, 
Northern Michigan University, 
United States
Georges Jabbour, 
Qatar University, Qatar
Shahrad Taheri, 
Cornell University, United States
*Correspondence: 
Brian R. MacIntosh 
brian.macintosh@ucalgary.ca
Specialty section: 
This article was submitted to 
Exercise Physiology, 
a section of the journal 
Frontiers in Physiology
Received: 18 March 2021
Accepted: 17 August 2021
Published: 22 September 2021
Citation:
MacIntosh BR, Murias JM, 
Keir DA and Weir JM (2021) What Is 
Moderate to Vigorous Exercise 
Intensity?
Front. Physiol. 12:682233.
doi: 10.3389/fphys.2021.682233
What Is Moderate to Vigorous 
Exercise Intensity?
Brian R. MacIntosh 1*, Juan M. Murias 1, Daniel A. Keir 2 and Jamie M. Weir 1
1Faculty of Kinesiology, University of Calgary, Calgary, AB, Canada, 2 School of Kinesiology, Western University, London, ON, 
Canada
A variety of health bene!ts associated with physical activity depends upon the frequency, 
intensity, duration, and type of exercise. Intensity of exercise is the most elusive of these 
elements and yet has important implications for the health bene!ts and particularly 
cardiovascular outcomes elicited by regular physical activity. Authorities recommend that 
we obtain 150 min of moderate to vigorous intensity physical activity (MVPA) each week. 
The current descriptions of moderate to vigorous intensity are not suf!cient, and we wish 
to enhance understanding of MVPA by recognition of important boundaries that de!ne 
these intensities. There are two key thresholds identi!ed in incremental tests: ventilatory 
and lactate thresholds 1 and 2, which re#ect boundaries related to individualized 
disturbance to homeostasis that are appropriate for prescribing exercise. VT2 and LT2 
correspond with critical power/speed and respiratory compensation point. Moderate 
intensity physical activity approaches VT1 and LT1 and vigorous intensity physical activity 
is between the two thresholds (1 and 2). The common practice of prescribing exercise at 
a !xed metabolic rate (# of METs) or percentage of maximal heart rate or of maximal 
oxygen uptake (VȮ2max) does not acknowledge the individual variability of these metabolic 
boundaries. As training adaptations occur, these boundaries will change in absolute and 
relative terms. Reassessment is necessary to maintain regular exercise in the moderate 
to vigorous intensity domains. Future research should consider using these metabolic 
boundaries for exercise prescription, so we will gain a better understanding of the speci!c 
physical activity induced health bene!ts.
Keywords: exercise prescription, health bene!ts of exercise, exercise for health, lifestyle, physical activity
INTRODUCTION
Moderate to vigorous intensity physical activity (MVPA) is commonly recommended for health 
bene!ts (Tremblay et  al., 2011), yet the majority of the population does not engage in physical 
activity of su#cient intensity and volume (Warburton et  al., 2007; Borgundvaag and Janssen, 
2017) to obtain these health bene!ts. $e WHO and the Government of the United  States 
of America1 recognize the added bene!t of exercising at a greater intensity to improve 
cardiorespiratory !tness (Ross et  al., 2015) and to reduce risk of mortality and morbidity (Lee 
and Pa%enbarger Jr., 2000; Wen et al., 2011). However, prescribing exercise at the recommended 
intensity requires a clear understanding of what moderate to vigorous physical activity is. 
1 https://health.gov/sites/default/!les/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
MacIntosh et al. Moderate to Vigorous Intensity
Frontiers in Physiology | www.frontiersin.org 3 September 2021 | Volume 12 | Article 682233
lactate steady state (MLSS) and critical power or speed. 
!ese  concepts are presented below.
!e heart rate corresponding to these ventilatory or lactate 
thresholds can be  used to prescribe exercise. !ere is a clear 
advantage of using an incremental test to identify these boundary 
conditions because both can be  identi#ed in a single test. 
Follow-up testing (reassessment) is necessary to monitor training-
induced changes.
Incremental tests represent an e$ective way to identify these 
boundary conditions. Ramp tests are o%en used with reasonable 
success, as they accurately identify the oxygen uptake 
corresponding to these thresholds. However, the power output 
or treadmill speed at which the boundary is detected should 
not be  used for exercise prescription due to the dissociation 
between V̇O2 and power output during ramp compared to 
constant-load exercise (Keir et  al., 2018), unless very slow 
ramps (Iannetta et  al., 2019) or a correction is introduced 
(Caen et  al., 2020; Iannetta et  al., 2020b). Step incremental 
tests, where each step is 2–3 min in duration and beginning 
at least two intensities below the #rst threshold, are another 
useful alternative. In this case, the power output associated 
with the identi#ed boundary is more likely to fall closer to 
that expected during constant-load exercise (although some 
level of uncertainty still remains). Incremental tests are also 
useful to identify a heart rate range or rating of perceived 
exertion associated with moderate and vigorous exercise.
Homeostasis During Constant Intensity 
Exercise
!ere are two approaches using constant intensity trials that 
allow estimation of the second boundary conditions. !e #rst 
is the MLSS and the second is the critical power/critical speed 
test. Both of these approaches yield intensities that closely 
approximate the metabolic rate (i.e., V̇O2) at the VT2 and LT2. 
!e MLSS provides an estimate of the highest intensity for 
which a steady state oxygen uptake can account for all the 
energy cost of the exercise. Above this intensity there will be  a 
sustained contribution from glycolysis leading to lactate 
accumulation in the blood. !is test typically requires 2–5 trials 
with constant power output or constant speed, lasting 30 min. 
MLSS is usually identi#ed as the highest intensity of exercise 
with less than 1 mM change in [La]b between 10 and 30 min, 
but smaller increments have been used (MacIntosh et al., 2002). 
!is approach can be  applied to several modes of locomotion 
such as, running, swimming, skating, and cross-country skiing. 
!e disadvantages are that it may take several trials and that, 
inevitably, the true boundary condition will lie between two 
FIGURE 1 | Incremental test for detection of thresholds. Pulmonary measurements and blood lactate concentration allow detection of boundary conditions known 
as !rst and second threshold (vertical dashed lines).
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Procedimentos
q Evitar exercício 48 horas antes do teste
q Estado alimentado
q Abster de cafeína, suplementos e estimulantes
Aquecimento
q Intensidade moderada incremental
Velocidade inicial
q Indivíduos inativos: 4-5 km/h
q Praticantes e atletas de esporte coletivo: 5-7 km/h
q Atletas de Endurance: 8-12 km/h
Incremento de intensidade (estágios)
q 1% de inclinação constanteq Carga de trabalho incremental ( 10 bpm) cycling
protocols and reported that a faster speed increase protocol de-
termined significantly lower HRdp compared to standard proto-
col. However, the authors presented no data for running but for
one subject to confirm those premises. To our knowledge, the
validity of short ramp-like treadmill protocols with faster speed
increase for the assessment of HRdp and related parameters in
running have not been evaluated yet.
The aim of this study was to evaluate the validity of a very short
ramp treadmill protocol with faster speed increase (Tfast; speed
increase 1 km • h–1 every 30 s, HR increase > 8 bpm) for determi-
nation of the HRdp and Sdp in trained runners.
Materials and Methods
!
Subjects
Fifty-one male runners (mean [SD] age, height, weight, and max-
imal oxygen uptake, 22.3 [5.5] years, 180.8 [5.7] cm, 72.5 [6.3] kg,
and 61.7 [6.3] ml •kg–1 • min–1, respectively) participated in the
study. The runners were of mixed competitive ability, engaged
in regular training for various disciplines: sprint (n = 11), 400 m
(n = 14), middle distance (n = 11) and long distance (n = 15). They
were involved in another study at our laboratory, during which
metabolic gas exchange parameters were also collected in some,
but not all subjects. The measurement procedures and potential
risks were verbally explained to each subject prior to obtaining a
written informed consent according to the Helsinki Declaration.
The study was approved by the Ethics Committee of the Faculty
of Kinesiology, University of Zagreb.
Testing procedure
Standard treadmill test protocol (Tstand)
Each runner had previous experience of treadmill running and
testing. After a 15-min warm-up and stretching, an incremental
protocol on a calibrated treadmill (Technogym, Gambettola,
Italy) with 1.5% inclination was applied. The starting speed was
3 km • h–1, with speed increments of 1 km •h–1 every 60 s. The
subjects walked the first five stages (up to 7 km • h–1), and contin-
ued running from 8 km •h–1 until volitional exhaustion. The last
half or full stage the subject could sustain (for either 30 or 60 s)
was defined as the subject’s maximal speed. During recovery,
the subjects walked at 5 km •h–1 for 5 minutes. The heart rate
(HR) was collected continuously during the test using telemetric
heart rate monitors (Polar Electro, Kempele, Finland), and stored
in PC memory.
Short ramp treadmill test protocol (Tfast)
All subjects performed the other incremental treadmill test us-
ing the same procedures as in standard protocol with the excep-
tion of a faster speed increase; the running speed was increased
1 km • h–1 every 30 s. In order to avoid a possible confounding or-
der effect, thetest sequence was random, with 2 to 10 days of
rest between the tests.
Data collection and analysis
After completion of the tests, HR was averaged at either 30 s
(standard test) or 15 s (short test) intervals and the speed/HR re-
lationship was graphically displayed. Different averaging inter-
vals were used to obtain the same resolution (two data points
per stage) in each test. In order to improve detection of the de-
flection points (i.e., due to HR artefacts or smoothing of averaged
data), as well as to determine the maximal HR (highest average
of five successive data points), speed/HR graphs with original
data were also viewed. The HR deflection point (HRdp) and corre-
sponding running speed (Sdp), as well as other variables of the
test, were assessed by computer-aided regression analysis and
independent visual inspection by two experienced researchers.
The HRdp and Sdp were identified at the point in which the values
of the slope of the linear portion of the speed/HR relationship
began to decline and the values of the intercept on the y-axis be-
gan to increase (see l" Fig. 1). When the HRdp was detected as the
first data point at a given stage (i.e., 15 km • h–1), Sdpwas esti-
mated as the mean of the two closest speed (i.e., 14.5 km •h–1).
The HRdp values determined by the evaluators were then com-
pared. If the HRdp values differed, the evaluators jointly agreed
on the HRdp. The data for a test were rejected if, after viewing
the graphs, an evaluator thought that HRdp was indeterminate,
or if the observers did not unanimously agree upon adjudication.
A least squares regression analysis was used to determine the
slope and linear regression coefficient for the relationship be-
tween HR and running speed for each subject (from start of the
linear phase up to the deflection point). The test was considered
successful with a correlation coefficient of r > 0.97 for the linear
portion of the speed/HR relationship [10].
In addition to HRdp and Sdp, we also recorded several other re-
lated parameters of the S/HR relationship [5, 9]: maximal run-
ning speed (Smax), anaerobic speed range (San; calculated as a
difference between Smax and Sdp), maximal HR achieved in the
test (HRmax), anaerobic HR range (HRan; the difference between
HRmax and HRdp), and slope of the regression line of speed/HR
relationship (B), representing the HR increase per minute from
the start of the linear phase up to Sdp. Test-retest reliability of es-
210
200
190
180
170
160
150
140
130
Speed (km/h)
H
e
a
rt
ra
te
(b
p
m
)
7 9 11 13 15 17 19 21 23
HRMAX
HRDP
y = 7.2x + 72.5
R = 0.9952
y = 5.4x + 91.7
R = 0.9962
SMAX
SDP
1 kmh/60"
1 kmh/30"
Fig. 1 Speed/HR relationship and the variables of the standard (Tstand)
and fast (Tfast) test for one subject. HRdp: heart rate deflection point;
HRmax: maximal heart rate; Sdp: running speed at deflection point; Smax:
maximal running speed; San: speed range from Sdp to Smax.
1007
Sentija D et al. Validity of the … Int J Sports Med 2007; 28: 1006 – 1011
Training & Testing
Protocolo
q Aquecimento progressivo
q Incremento de 1,0 km/h a cada 30 segundos
q Exaustão voluntária
q Registro de FC a cada 15 segundos
Vantagens
q Menor duração total do teste
q Incremento pela duração e não distância
q Aparentemente válido para FC máximo e ponto de deflexão
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Máxima Fase Estável de Lactato 
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Máxima fase estável de lactato
q 5 ocasiões 
q Exercício em intensidade constante
q 30 minutos de duração 
q Diferentes valores de intensidade
q Por volta de 30 amostras de lactato
q Estabilidade de lactato– 5 min
HIIT - Curto 100- 120% vVO2max 160% vVO2max) 20 – 45 s
Intensidade do intervalo de trabalho
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Volume
3 min
FC
OMNI
Treinamento Intervalado
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Science and Application of High- Intensity Interval Training78
(PCr) resynthesis, H+ ion buffering, regulation of 
inorganic phosphate (Pi) concentration and K+ 
transport, muscle lactate oxidation) and maintain-
ing a minimal level of O2 to speed T to (O2max 
during subsequent intervals (i.e., starting from an 
elevated baseline) (15, 132). While performing active 
recovery between interval bouts is appealing to 
accelerate T to (O2max, and in turn, induce a higher 
fractional contribution of aerobic metabolism to total 
energy turnover (79), its effects on per for mance capac-
ity (Tlim, and hence, T at (O2max) are not straight-
forward.
As we determined in chapter 4, and in the context 
of long- interval HIIT, passive recovery is recom-
mended when the relief interval is less than 2 to 
3 min. If an active recovery is chosen for the above- 
mentioned reasons (15, 79, 132), relief intervals 
should last at least 3 to 4 min at a submaximal inten-
sity (12) to allow the maintenance of high- intensity 
exercise during the following interval. Made even 
simpler, about 2 min of passive walking seems simple 
best practice for maximizing T at (O2max (refer to 
"gure 4.5 and related text for details).
Uphill Running During HIIT With 
Long Intervals
Recall that hill running was variable 10 (work modal-
ity) of the many means we can manipulate to adjust 
physiological stress during HIIT (chapter 4). Despite 
its common practice (19), the cardiorespiratory 
responses to "eld- based HIIT sessions involving 
uphill or staircase running have received relatively 
 little attention. Laboratory studies have shown that 
for a given running speed, (O2 is higher during uphill 
 running compared to level running after a couple 
of minutes, prob ably due to the increased forces 
required to move against gravity, the subsequently 
larger motor units recruited, the greater reliance on 
concentric contractions, higher step frequency, 
increased internal mechanical work, shorter swing/
aerial phase duration, and greater duty factor (185), 
all potential initiators of the (O2 slow component 
(152). However, in practice, athletes generally run 
slower on hills versus the track (165). Gajer et al. (90) 
found in elite French middle- distance runners 
(v(O2max = 21.2 ± 0.6  km/h, (O2max = 78 ± 4 
mL∙min−1∙kg−1) that T at (O2max observed during 
a hill HIIT session (6 × 500 m (1:40), 4 to 5% slope 
[85% v(O2max]/1:40 [0%]) was lower compared to 
a reference track session (6 × 600 m (1:40) [102% 
v(O2max]/1:40 [0%]). While (O2 reached 99% and 
105% (O2max during the hill and track sessions, 
4 × ≈1500  m (163)) and 30  min (6 × 5  min or 
5 × ≈1300-1700 m (76)), enabling athletes to accu-
mulate, depending on the HIIT format, from 10 min 
>90% (48, 136) to 4-10  min >95% (76, 136) at 
(O2max. In our experience, elite athletes typically 
tend to accumulate a greater T at (O2max for a given 
HIIT session at some point of the season. Also of 
note is that such training can be highly stressful, and 
inappropriate (excessive) prescription can rapidly 
lead to signs of overtraining (see chapter 7).
Recovery Interval Characteristics 
During Long- Interval HIIT
Recovery interval characteristics, both the duration 
and intensity, were highlighted as one of the 12 
manipulation factors of importance in chapter 4. As 
we discussed, these two variables must be considered 
in light of maximizing work capacity during subse-
quent intervals (by increasing blood %ow to acceler-
ate muscle metabolic recovery, e.g., phosphocreatine 
Figure 5.4 Pro cess used to de!ne target time 
spent at or near (O2max (T at (O2max) during 
HIIT with long intervals. Data from elite athletes 
(* best practice) or Billat’s recommendations 
(**Tlim theory (21)) suggest that overall exercise 
time should be between 10 and 30 min. Once 
total volume is broken into sets, and knowing the 
average portion of exercise time that is actually 
spent at or near (O2max during each interval (T 
at (O2:exercise time ratio), it is pos si ble to esti-
mate the actual T at (O2max associated with 
 those prescribed sessions.
E7078/Laursen/F05.04/605174/mh-R3
* 15-30 min in elite
** 2.5 x Tlim
(4-8 min)
= 10-20 min
6 x 2 min
5 x 3 min
4 x 4 min
6-14 min at VO2max
Target total exercise time
(best practice*, Tlim theory**)
Session examples
∙T at VO2max∙
T at VO2max/exercise
time ratio = 60-70%
∙
Tempo em VO2máx – HIIT Longo
Teoria do Tlimite ou Tempo Limite = 2,5 x Tlimite
q 4-8 min x 2,5 = 10-20 min
q Exemplo:
Protocolo 1 = 6 x 2 min = 12 min
Protocolo 2 = 5 x 3 min = 15 min
Protocolo 3 = 4 x 4 min = 16 min
Tempo em VO2máx = 60-70% (6-14 min)
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Science and Application of High- Intensity Interval Training56
A better way to look at the recovery interval inten-
sity and duration dynamics may be to consider it 
from the perspectives outlined in the HIIT work 
interval and duration description (!gure 4.3). That 
is, we have a relatively !nite energy source and need 
both time and certain conditions to optimize its 
repletion. A number of physiological aspects, such 
as those outlined in chapter 3, will in#uence this 
repletion of potential energy in muscle during the 
recovery period. One of the key factors is the quantity 
of a muscle’s phosphocreatine (PCr) stores, some-
times called the short- term energy system. PCr is 
available in muscle to rapidly restore ATP levels. 
When PCr levels are high, so too is W′, and vice versa.
Thus, a period of recovery allows our system to 
recharge our W′ battery to perform more HIIT, which 
may provide impor tant adaptation signals. The recov-
ery dynamics are determined by the chosen recovery 
period intensity and duration.
The recovery period intensity and duration share 
a similar energetic relationship with the exercise 
period intensity and duration. That is, we’ll recover 
quicker in a given time period when the intensity is 
lower, and additionally, we can recover further when 
the recovery duration is prolonged. Looked at from 
the other angle, we can increase the overall workload 
and metabolic rate of a given HIIT session when we 
Figure 4.3 Critical power/velocity (CP/CV) and 
anaerobic work capacity (W′). The concept of W′ 
is described further using the boxes numbered 
1 through 4, which all show dif fer ent usages of 
W′ across varying intensity/duration combina-
tions. Importantly, despite the dif fer ent intensity/
duration combinations, all W′ boxes display the 
same total !nite volume. VT1: ventilatory threshold 
(aerobic threshold; see chapter 3). 
Adapted by permission from A.M. Jones, A. Vanhatalo, M. Burnley, 
R.H. Morton, and D.C. Poole, “Critical Power: Implications for 
Determination of VO2max and Exercise Tolerance,” Medicine & 
Science in Sports & Exercise 42 no. 10 (2010): 1876-1890.
E7078/Laursen/F04.03/605146/mh-R2
Moderate
Heavy
Severe
Exercise
intensity
domain
CV/CP
W'
Aerobic
threshold
(VT1)
Time
P
ow
er
 o
r 
sp
ee
d
1
2
3
4
Figure 4.4 Finite W′ being depleted with HIIT. The recovery period facilitates recovery of the W′. (a) An 
appropriate HIIT session for an individual in which W′ is managed. (b) An HIIT session in which repeated 
bout intensity depletes W′ toward a minimum (fatigue). (c) An HIIT session in which repeated bout 
duration depletes W′ toward a minimum (fatigue).
E7078/Laursen/F04.04a/605147/mh-R3
·VO2max
CV/CP W'
W'Max power
a
E7078/Laursen/F04.04b/605148/mh-R3
·VO2max
CV/CP W'
Max power
b
W'
E7078/Laursen/F04.04c/605149/mh-R3
W'
·VO2max
CV/CP
Max power
c
W'
Intensidade e duração do intervalo de trabalho@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Science and Application of High- Intensity Interval Training38
!nding tells us that exercise intensity during the 
recovery bouts separating HIIT should be relatively 
easy or passive if the purpose of the session is to 
complete additional high- intensity intervals and 
prolong accumulation of exercise at maximal stroke 
volume (with its associated high !lling pressure).
The key takeaway messages from these data are 
that stroke volume can actually increase during the 
recovery bouts between HIIT work efforts, irrespec-
tive of the HIIT format (long or short), and the 
recovery intensity (degree of active versus passive 
recovery exercise) does not appear to add to the 
degree of maximal stroke volume attainment. As a 
result, recovery should be near passive to allow for 
work output during the HIIT effort phases to be 
maximized. To illustrate the effectiveness of short- 
interval HIIT for maximal stroke volume engage-
ment, take for example an HIIT session involving 
3 sets of 8 × 15 s sprint repetitions (30% of anaerobic 
power reserve, APR) interspaced with 45 s of passive 
recovery (long enough for peak stroke volume to 
be reached). Such a format would in theory allow 
an athlete to maintain his peak stroke volume for 
24 × 20 s = 480 s, which is similar to the effort that 
E7078/Laursen/F03.04a/605119/mh-R2
a
0 500 1000 1500 2000 2500
TSI
SV
HR
Time (s)
200
180
160
140
120
100
80
60
40
80
60
40
20
0
H
R
 (b
pm
) S
V
 (m
l)
an
d 
m
us
cl
e 
TS
I (
%
)
VO
2 
(m
l∙k
g-1
∙m
in
-1
)
∙
VO2
∙
E7078/Laursen/F03.04b/605120/mh-R2
b
0 100 200 300 400 500 600 700
TSI
SV
HR
Time (s)
200
180
160
140
120
100
80
60
40
80
60
40
20
0
H
R
 (b
pm
) S
V
 (m
l)
an
d 
m
us
cl
e 
TS
I (
%
)
VO
2 
(m
l∙k
g-1
∙m
in
-1
)
∙
VO2
∙
E7078/Laursen/F03.04c/605121/mh-R2
c
0 100 200 300 400 500 600 700
TSI
SV
HR
Time (s)
200
180
160
140
120
100
80
60
40
80
60
40
20
0
H
R
 (b
pm
) S
V
 (m
l)
an
d 
m
us
cl
e 
TS
I (
%
)
VO
2 
(m
l∙k
g-1
∙m
in
-1
)
∙
VO2
∙
Figure  3.4 Oxygen uptake ((O2), heart rate 
(HR), stroke volume (SV), and muscle oxygenation 
(tissue saturation index, TSI) during an incremen-
tal test followed by (a) 2 sets of 3 supramaximal 
15 s sprints (35% anaerobic power reserve, APR); 
(b) a 5 min bout at 50% of the power associated 
with (O2max (p(O2max) immediately followed by 
3 min at p(O2max; and (c) the early phase of an 
HIIT session (i.e., "rst four exercise bouts (15 s at 
35% APR/45  s passive) in a well- trained cyclist. 
Note the reductions in SV for intensities above 50% 
of (O2max during both the incremental and con-
stant power tests. In contrast, maximal SV values 
are consistently observed during the post- exercise 
periods, either following incremental, maximal, 
or supramaximal exercises.
Reprinted by permission of Springer Nature from M. Buchheit and 
P.B. Laursen, “High- Intensity Interval Training, Solutions to the 
Programming Puzzle: Part I: Cardiopulmonary Emphasis,” Sports 
Medicine 43, no. 5 (2013): 313-338.
can be sustained during a constant- power exercise 
to exhaustion (106).
As a !nal note on the cardiovascular aspect of 
training, many authors, including yours truly (PL; 
(103)), have attempted to individualize and optimize 
between- work bout recovery duration using the 
return of HR to either a !xed value or percentage of 
its HRmax (1, 149). The pres ent understanding of the 
determinants of HR recovery suggests, however, that 
this practice is not very relevant (145). During recov-
ery, HR is neither related to systemic O2 demand 
nor muscular energy turnover (32, 168) but rather 
to the magnitude of the central command and 
metabore#ex stimulations (142). That is, its response 
is complex and unlikely to be relevant within the 
context of achieving heightened levels of per for mance 
on subsequent HIIT work bouts. While it may be an 
impor tant marker to monitor (chapters 8 and 9), its 
Science and Application of High- Intensity Interval Training38
!nding tells us that exercise intensity during the 
recovery bouts separating HIIT should be relatively 
easy or passive if the purpose of the session is to 
complete additional high- intensity intervals and 
prolong accumulation of exercise at maximal stroke 
volume (with its associated high !lling pressure).
The key takeaway messages from these data are 
that stroke volume can actually increase during the 
recovery bouts between HIIT work efforts, irrespec-
tive of the HIIT format (long or short), and the 
recovery intensity (degree of active versus passive 
recovery exercise) does not appear to add to the 
degree of maximal stroke volume attainment. As a 
result, recovery should be near passive to allow for 
work output during the HIIT effort phases to be 
maximized. To illustrate the effectiveness of short- 
interval HIIT for maximal stroke volume engage-
ment, take for example an HIIT session involving 
3 sets of 8 × 15 s sprint repetitions (30% of anaerobic 
power reserve, APR) interspaced with 45 s of passive 
recovery (long enough for peak stroke volume to 
be reached). Such a format would in theory allow 
an athlete to maintain his peak stroke volume for 
24 × 20 s = 480 s, which is similar to the effort that 
E7078/Laursen/F03.04a/605119/mh-R2
a
0 500 1000 1500 2000 2500
TSI
SV
HR
Time (s)
200
180
160
140
120
100
80
60
40
80
60
40
20
0
H
R
 (b
pm
) S
V
 (m
l)
an
d 
m
us
cl
e 
TS
I (
%
)
VO
2 
(m
l∙k
g-1
∙m
in
-1
)
∙
VO2
∙
E7078/Laursen/F03.04b/605120/mh-R2
b
0 100 200 300 400 500 600 700
TSI
SV
HR
Time (s)
200
180
160
140
120
100
80
60
40
80
60
40
20
0
H
R
 (b
pm
) S
V
 (m
l)
an
d 
m
us
cl
e 
TS
I (
%
)
VO
2 
(m
l∙k
g-1
∙m
in
-1
)
∙
VO2
∙
E7078/Laursen/F03.04c/605121/mh-R2
c
0 100 200 300 400 500 600 700
TSI
SV
HR
Time (s)
200
180
160
140
120
100
80
60
40
80
60
40
20
0
H
R
 (b
pm
) S
V
 (m
l)
an
d 
m
us
cl
e 
TS
I (
%
)
VO
2 
(m
l∙k
g-1
∙m
in
-1
)
∙
VO2
∙
Figure  3.4 Oxygen uptake ((O2), heart rate 
(HR), stroke volume (SV), and muscle oxygenation 
(tissue saturation index, TSI) during an incremen-
tal test followed by (a) 2 sets of 3 supramaximal 
15 s sprints (35% anaerobic power reserve, APR); 
(b) a 5 min bout at 50% of the power associated 
with (O2max (p(O2max) immediately followed by 
3 min at p(O2max; and (c) the early phase of an 
HIIT session (i.e., "rst four exercise bouts (15 s at 
35% APR/45  s passive) in a well- trained cyclist. 
Note the reductions in SV for intensities above 50% 
of (O2max during both the incremental and con-
stant power tests. In contrast, maximal SV values 
are consistently observed during the post- exercise 
periods, either following incremental, maximal, 
or supramaximal exercises.
Reprinted by permission of Springer Nature from M. Buchheit and 
P.B. Laursen, “High- Intensity Interval Training, Solutions to the 
Programming Puzzle: Part I: Cardiopulmonary Emphasis,” Sports 
Medicine 43, no. 5 (2013): 313-338.
can be sustained during a constant- power exercise 
to exhaustion (106).
As a !nal note on the cardiovascular aspect of 
training, many authors, including yours truly (PL; 
(103)), have attempted to individualize and optimize 
between- work bout recovery duration using the 
return of HR to either a !xed value or percentage of 
its HRmax (1, 149). The pres ent understanding of the 
determinants of HR recovery suggests, however, that 
this practice is not very relevant (145). During recov-
ery, HR is neither related to systemic O2 demand 
nor muscular energy turnover (32, 168) but rather 
to the magnitude of the central command and 
metabore#ex stimulations (142). That is, its response 
is complex and unlikely to be relevant within the 
context of achieving heightened levels of per for mance 
on subsequent HIIT work bouts. While it may be an 
impor tant marker to monitor (chapters 8 and 9), its 
Treinamento Intervalado
5 min – 50% PVO2máx + 3 min 100% PVO2máx
4 x 15 seg (35% Reservade Potência anaeróbia) : 45 seg passivo
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Duração do Intervalado 
de trabalho
10 seg : 20 seg
60 seg : 120 seg
30 seg : 60 seg
90 seg : 180 seg
120% pVO2máx
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Duração do intervalo de trabalho
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Manipulating HIIT Variables 57
alongside aerobic involvement), the detrimental effect 
of recovery exercise intensity on W′ can be com-
pensated for by using a longer duration. Additionally, 
if we are time poor, or if a practitioner has a limited 
win dow to apply a metabolic stimulus, and total 
metabolic rate in a given time period is impor tant, 
we can also use active recovery to raise the total 
metabolic work rate, depleting W′ faster and raising 
(O2 and lactate.
Figure 4.7 provides a theoretical framework for 
understanding the energetics of the recovery period. 
When the recovery intensity is low, the rate of W′ 
recovery is fast, and vice versa. Likewise, when the 
recovery duration is low, the repletion of our depleted 
W′ is limited.
As shown theoretically ("gure 4.7), both the dura-
tion and intensity of the relief interval are impor tant, 
and directly impact on the repletion of W′ and sub-
sequent physiological effects of the HIIT session (45). 
Both the duration and intensity of the relief interval 
must be considered in light of:
1. Maximizing work capacity during subsequent 
intervals. Since active recovery can lower 
muscle oxygenation (15, 22), impair PCr 
resynthesis (O2 competition), and trigger 
anaerobic system engagement during the fol-
lowing effort (50), it may be recommended to 
 either increase the recovery intensity ( toward 
critical power) or lessen our recovery duration.
To illustrate the point, Dupont et al. (23) com-
pared the effects of active (40% (O2max) versus 
passive recovery on how long subjects could repeat 
a 15  s/15  s intermittent high- intensity exercise 
sequence. Time to exhaustion for intermittent 
exercise with passive recovery (962 ± 314  s) was 
more than two times longer compared to the active 
recovery condition (427 ± 118  s). Thus, passive 
versus active recovery made a massive difference 
to the energy these subjects had available to per-
form their short- interval HIIT sessions. W′ was 
more protected. Looking at the #ip side of the coin, 
average metabolic power during intermittent exer-
cise with passive recovery was marginally lower 
compared to the active condition (48.9 ± 4.9 vs 
52.6 ± 4.6 mL∙kg−1∙min−1). To explain these results, 
the authors mea sured oxyhemoglobin saturation 
(SaO2) via near- infrared spectroscopy (NIRS) and 
showed that the mean rate of SaO2 decrease was 
lower with passive recovery versus active recovery 
("gure  4.5). Thus, more available oxygen ulti-
mately means better recovery of W′.
We also examined this concept using a repeated 
sprint training exercise format that is also in line 
with what team sport athletes in the "eld use, and 
compared the effect of active versus passive recovery 
on all- out running per for mance and physiological 
markers in male team sport athletes. Subjects per-
formed six repeated maximal 4 s sprints interspersed 
with 21 s of either active (2 m/s) or passive (stand-
ing) recovery on a nonmotorized treadmill. Running 
speed was lower and speed decrement was greater 
when recovery was active versus passive. Addition-
ally, oxygen uptake, blood lactate, and deoxyhemo-
globin were higher, indicating a greater metabolic 
demand for active versus passive recovery with HIIT 
(15) ("gure 4.6). Again, passive recovery clearly 
defended W′ better than active, allowing greater per-
for mance in subsequent bouts.
 These studies highlight some opportunities where 
knowledge of the recovery intensity and duration 
kinetics can allow us to skin our cat optimally. For 
example, if we are after maximal recruitment (and 
likely adaptation signal) to our larger motor units, 
where engagement of such "bers is impor tant, recov-
ery should be maximal (i.e., exclusively passive over 
short durations) to allow for a higher reoxygenation 
of myoglobin, a higher PCr resynthesis, and a greater 
return of our W′. If prac ti tion ers still prefer the active 
recovery component (keeping athletes active or busy 
Figure 4.5 Effect of active versus passive recov-
ery during a 15 s/15 s HIIT sequence to exhaus-
tion. Passive recovery allowed subjects to double 
their exhaustion time, due in part to higher oxy-
hemoglobin saturation (SaO2) and lower meta-
bolic rates compared with the active recovery 
(40% (O2max) condition.
Reprinted by permission from G. Dupont, W. Moalla, C. Guin-
houya, S. Ahmaidi, and S. Berthoin, “Passive Versus Active Recov-
ery During High- Intensity Intermittent Exercises,” Medicine & 
Science in Sports & Exercise 36 no. 2 (2004): 302-308.
E7078/Laursen/F04.05/605150/mh-R3
0 100 200 300
Active recovery Nadir
Passive recovery
400 500 600 700 800 900 1000
Time (s)
80
70
60
50
40
30
20
10
0
S
aO
2 
(%
)
Recuperação ativa x passiva 
15 seg (all-out) : 15 seg
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Science and Application of High- Intensity Interval Training58
with long recovery periods (≥ 3 min) (8, 19, 
21) when the pos si ble washout effects over-
come that of the likely reduced PCr resynthe-
sis, active recovery performed during this 
period may also negate subsequent interval 
per for mance using both long periods at high 
intensities (>45% v/p(O2max) (6) and short 
periods of varying intensity (22, 51). Again 
both may compromise T at (O2max ("gure 4.7, 
b and c). In the context of long- interval HIIT, 
passive recovery is therefore recommended 
when the relief interval is less than 2 or 
3 min. If an active recovery is chosen for the 
above- mentioned reasons (7, 21, 44), relief 
intervals should last at least 3 or 4 min at a 
submaximal intensity (6) to allow the main-
tenance of high exercise intensity during the 
following interval.
use passive recovery typically to allow the 
maintenance of work quality, and in turn, a 
longer Tlim (i.e., "gure 4.7a).
2. Maintaining a minimal level of (O2 to reduce 
T to (O2max during subsequent intervals 
(i.e., starting from an elevated baseline) (7, 
44). While performing active recovery 
between interval bouts is appealing to accel-
erate T to (O2max and, in turn, induce a 
higher fractional contribution of aerobic 
metabolism to total energy turnover (21), its 
effects on per for mance capacity (Tlim, and 
hence, T at (O2max) are not straightforward. 
In fact, during HIIT with short intervals, 
active recovery impairs W′ recovery and, in 
turn, shortens Tlim and, in turn, T at (O2max 
("gure 4.7c). While a bene"cial per for mance 
effect on subsequent intervals can be expected 
E7078/Laursen/F04.06a/605151/mh-R2
a
0 50 100 150 200 250 300
AR
PR
AR
PR
Time (s)
140
60
50
40
30
20
10
0
120
100
80
60
40
20
0
-20
H
H
b 
(%
)
VO
2 
(m
l∙k
g-1
∙m
in
-1
)
∙
Figure 4.6 (a) Mean (O2 and deoxyhemoglobin (HHb) expressed as a percentage of HHB level 
and (b) maximal speed (MxSp) and stride frequency (StFq) during six all-out sprints interspersed 
with 21 s of either active (AR) or passive recovery (PR). Values are means ± SD (n = 10).
Data from M. Buchheit, C. Cormie, C.R. Abbiss, S. Ahmaidi, K.K. Nosaka, and P.B. Laursen, “Muscle Deoxygenation During Repeated Sprint 
 Running: Effect of Active vs. Passive Recovery,” International Journal of Sports Medicine 30 no. 6 (2009): 418-425. 
E7078/Laursen/F04.06b/605152/mh-R6
b
*
*
1 2 3 4 5 6
AR
PR
AR
PR
Sprints
2.4
2.2
2.0
1.8
1.6
1.4
5.6
5.4
5.2
5.0
4.8
4.6
4.4
4.2
4.0
3.8
3.6
S
tF
q 
(H
z)
 
M
xS
p 
(m
/s
)
6 x 4 seg (all-out) : 21 seg
Recuperação ativa x passiva 
@douglaspopp
Prof. Dr. em Ciências da Saúde
DOUGLAS POPP
Science and Application of High- Intensity Interval Training88
In general, the characteristic