4-second repeats. Fitness is fast and scientific
Train Aerobic and Anaerobic Simultaneously

Power-Cycle was first developed and tested using collegiate and professional athletes as a way to monitor their training and level of conditioning 1, 2, 3 .  Power-Cycle is unique in that it trains both the aerobic and anaerobic systems simultaneously in a short amount of time while the level of effort is not ‘very hard’. The sequence of 4-seconds of sprinting and  then a recovery period (15-45 seconds), done repeatedly for 10 minutes, is a stimulus to improve both the aerobic cardiovascular system (e.g.; heart and blood vessels) and the anaerobic neuromuscular system. This is the most time efficient method to develop or maintain overall fitness with no need to do two separate leg workouts, one with weightlifting and another with prolonged jogging or cycling etc.

Power-Cycle training (3 x per week for 8 weeks) in young men and women has been demonstrated to increase maximal anaerobic power by 17% and to simultaneously raise maximal oxygen consumption (aerobic power) by 13%, both of which greatly improved performance5.  Furthermore, the increase in maximal oxygen consumption was partially due to a significant increase (8%) in blood volume, red blood cell volume and hemoglobin mass 4.  These natural blood related improvements are the main reason that endurance athletes train at high altitude and also the reason athletes have been known to take shortcuts and ‘blood dope’5.  It appears that Power-Cycle training is effective and might be the most time efficient and ethical method to naturally increase blood volume and maximal aerobic power, at least in healthy physically active people.

References

1) McLean B, Petrucelli C, Coyle EF. Maximal power output and perceptual fatigue responses during a Division I female collegiate soccer season. Journal of Strength and Conditioning Research. 26: 3189–3196, 2012.

2) Trinity J, Pahnke M, Sterkel J, Coyle EF. Maximal Power and Performance during a Swim Taper. International Journal of Sports Medicine 29(6): 500-506, 2008. 

3) Trinity JD, Pahnke MJ, Reese EC, Coyle EF. Maximal mechanical power during a taper in elite swimmers. Medicine and Science in Sports and Exercise 38:1643-1649, 2006. 

4) Satiroglu R. Effects of short duration high intensity interval training on peak oxygen consumption. Master’s Thesis. University of Texas at Austin, 2020.

5) Levine, BD Intermittent hypoxic training: Fact and fancy . High Altitude Medicine & Biology 3(2): 177-193, 2002.