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Science and Application of High Intensity Interval Training


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Table of Contents

Part I. Understanding High-Intensity Interval Training

Chapter 1. Genesis and Evolution of High-Intensity Interval Training
Paul Laursen and Martin Buchheit with contributions from Jean Claude Vollmer

Chapter 2. Traditional Methods of HIIT Programming
Martin Buchheit and Paul Laursen

Chapter 3. Physiological Targets of HIIT
Martin Buchheit and Paul Laursen

Chapter 4. Manipulating HIIT Variables
Martin Buchheit and Paul Laursen

Chapter 5. Using HIIT Weapons
Martin Buchheit and Paul Laursen

Chapter 6. Incorporating HIIT Into a Concurrent Training Program
Jackson Fyfe, Martin Buchheit, and Paul Laursen

Chapter 7. HIIT and Its Influence on Stress, Fatigue, and Athlete Health
Philip Maffetone, Paul Laursen, and Martin Buchheit

Chapter 8. Quantifying Training Load
Martin Buchheit and Paul Laursen

Chapter 9. Response to Load
Martin Buchheit, Paul Laursen, Jamie Stanley, Daniel Plews, Hani Al Haddad, Mathieu Lacome, Ben Simpson, and Anna Saw

Chapter 10. Putting It All Together
Paul Laursen and Martin Buchheit

Part II. Sport-Specific Application of High-Intensity Interval Training

Chapter 11. Combat Sports
Duncan French

Chapter 12. Cross-Country Skiing
Oyvind Sandbakk

Chapter 13. Middle-Distance Running
Jean Claude Vollmer and Martin Buchheit

Chapter 14. Road Running
Jamie Stanley and Carlos Alberto Cavalheiro

Chapter 15. Road Cycling
Marc Quod

Chapter 16. Rowing
Daniel Plews

Chapter 17. Swimming
Tom J. Vandenbogaerde, Wim Derave, and Philippe Hellard

Chapter 18. Tennis
Jamie Fernandez-Fernandez

Chapter 19. Triathlon
Daniel Plews and Paul Laursen

Chapter 20. American Football
Johann Bilsborough and Moses Cabrera

Chapter 21. Australian Football
Aaron Coutts, Joel Hocking, and Johann Bilsborough

Chapter 22. Baseball
Robert Butler and Matt Leonard

Chapter 23. Basketball
Xavi Schelling and Lorena Torres-Ronda

Chapter 24. Cricket
Carl Petersen and Aaron Kellett

Chapter 25. Field Hockey
Dave Hamilton

Chapter 26. Ice Hockey
Matt Nichol

Chapter 27. Handball
Martin Buchheit

Chapter 28. Rugby Union
Nick Gill and Martyn Beaven

Chapter 29. Rugby Sevens
Nick Poulos

Chapter 30. Soccer
Martin Buchheit, Mathieu Lacome, and Ben Simpson

About the Author

Paul B. Laursen, PhD, is an endurance coach, a sport scientist, and an adjunct professor for Auckland University of Technology in New Zealand. He earned his doctorate in exercise physiology from the University of Queensland, was formerly the physiology manager for High Performance Sport New Zealand, and now resides in British Columbia, Canada. Laursen is well known throughout the international sport and strength and conditioning communities for his knowledge and research of high-intensity interval training. His other interests include health, longevity, heart rate variability, thermoregulation, and artificial intelligence application to training. He has published more than 125 peer-reviewed manuscripts in exercise and sport science journals; his publications with coauthor Martin Buchheit are among the most cited. He is an active endurance athlete, having completed 18 Ironman triathlons. Martin Buchheit, PhD, is a sport scientist, a strength and conditioning coach, and the head of performance for the Paris Saint-Germain Football (Soccer) Club. He is also an adjunct associate professor of exercise science for Victoria University in Australia. He previously worked as an exercise physiologist for ASPIRE Academy in Qatar, and he has served as a lecturer, consultant, and strength and conditioning coach for various organizations. Buchheit received his doctorate in physiology from the University of Strasbourg in France. He has published more than 160 peer-reviewed manuscripts, with much of his research focusing on high-intensity interval training. The training tools he has developed include the 30-15 intermittent fitness test, used to program high-intensity training, and the 5-5 running test, used to monitor training status using heart rate variability. Buchheit also has experience with match analysis and talent development and identification. He is an endurance athlete who has a personal best time of 2:54 in the marathon.


"The mix of science and practical experience in Science and Application of High-Intensity Interval Training makes it the definitive guide to getting the most out of your interval training."Alex Hutchinson-Author of Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance "Science and Application of High-Intensity Interval Training, written by world-class scientists and practitioners, is an authoritative guide to both the evidence and the delivery of conditioning programs. It will become one of the most dog-eared books on my shelf."David Joyce-Head of Athletic Performance for the GWS Giants Football Club and Editor of High-Performance Training for Sports"With Science and Application of High-Intensity Interval Training, Paul Laursen and Martin Buchheit provide the definitive training guide for athletes and coaches of all levels."Steve Magness-Head Coach for the University of Houston Cross Country Team and Author of The Science of Running

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