Research Reriew

Sports Medicine 3: 346-356 (1986)

0112-1642/ 86/0900-0346/$05.50/0
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The Interactions of Intensity, Frequency and

Duration of Exercise Training in Altering
Cardiorespiratory Fitness
Howard A. Wenger and Gordon J. Bell
School of Physical Education, University of Victoria, Victoria

Summary This review has grouped many studies on different populations with different protocols
to show the interactive effects of intensity, frequency and duration of training as well as
the effects of initial fitness levels and programme length on cardiorespiratory fitness as
reflected by aerobic power (P02m .,.). Within each level of exercise duration, frequency,
programme length or initial fitness level, the greatest improvements in aerobic power occur
when the greatest challenge to aerobic power occurs i.e., when intensity is from 90 to 100%
of P02max• The pattern of improvement where different intensities are compared with
different durations suggests that when exercise exceeds 35 minutes, a lower intensity of
training results in the same effect as those achieved at higher intensities for shorter dur-
ations. Frequencies of as low as 2 per week can result in improvements in less fil-subjects
but when aerobic power exceeds 50 ml/kg/min, exercise frequency of at least 3 times per
week is required. As the levels of initial fitness improve, the change in aerobic power
decreases regardless of the intensity, frequency or duration of exercise.
Although these pooled data suggest that maximal gains in aerobic power are elicited
with intensities between 90 to 100% P02max• 4 times per week with exercise durations of
35 to 45 minutes, it is important to note that lower intensities still produce effective changes
and reduce the risks of injury in non-athletic groups.

The nature and magnitude of the training effect
has been shown to be dependent upon the inten-
sity, frequency, duration of each training session,
the length of time of the programme, and the in-
itial fitness level of the individual (Atomi & Mi-
yashita 1980; Katch et ai. 1978; Pollock 1973; Sady
et ai. 1980). This review will attempt to isolate the
influence of each of these factors, and the inter-
actions between them, on cardiorespiratory fitness.
Although cardiorespiratory fitness could en-
compass a wide variety of dependent variables un-
der many different resting and exercise conditions,
maximum aerobic power (V0 2 max) is the one most
often used to investigate the functional state of, or
adaptations in, the oxygen transport system. This
oxygen transport system includes the ability to take
up, transport, and utilise oxygen and has therefore
been described as the best single measure of car-
diorespiratory fitness (Golden & Vaccaro 1984;
MacDougall et al. 1982)_ Since the research base
on the effects of varying intensities, durations, fre-
quencies, and length of training programmes on
V0 2 max is substantial, this review will focus on
V0 2 max as the primary variable for monitoring the
effectiveness of different training regimens. How-
ever, changes in other cardiorespiratory variables
Exercise Training and Fitness 347

at both maximal and submaximalloads will be used
to substantiate trends or suggest mechanisms.
The tables which follow are compilations of data
from numerous studies which complete the mat-
rices of interactions between the factors of inten-
sity, frequency, duration, programme length, and
initial fitness. The effect of each factor on V0 2 max
without the other factors being considered has been
plotted to display the pattern of change. Lastly, the
division into levels of each factor was arbitrary but
followed those most commonly reported in the lit-
erature. When studies reported intensity of the
training stimulus in units other than %V0 2 max,
(such as % maximum heart rate or % heart rate
reserve), the units were converted if the appropri-
ate data were available.
When mean data from different populations
utilising different protocols and different sample
sizes are pooled, it is not possible to give statistical
relationships and caution must be exercised when
interpreting comparisons. With this in mind, these
data are used to reflect trends and to present pat-
terns in the adaptations which occur in aerobic
power in response to different exercise pro-
grammes.
reduce the volume oftraining (MagIe et al. 1975),
and does not elicit any greater hypoxia in muscle
than an intensity of 90 to 100% V0 2 max (Mac-
Dougall & Sale 1981). As well, high resistance
strength training was shown to be ineffective
(Hickson et al. 1980; Hurley et al. 1984), in elic-
iting changes in V0 2 max because of the low %
V0 2 max demanded by traditional resistance train-
ing programmes.
The importance of increased intensity for ele-
vating the aerobic potential of fast twitch motor
units which are substantially recruited after 90%
V0 2 max (Gollnick et al. 1975) has been under-
scored (Dudley et al. 1982; Hanns & Hickson 1983;
Terjung 1976). Interval training pennits greater
volumes ofthese high intensity loads and therefore
greater changes (Hurley et al. 1984), although the
rate of improvement may be higher with contin-
uous effort (Smith & Wenger 1981). The high in-
tensity intervals also enhance cardiac output (0)
to a greater extent than lower intensity, continuous
loads (Cunningham et al. 1979). The advantage of

1. The Effect of Training Intensity on 9

Cardiorespiratory Fitness
8

The magnitude of change in V0 2 max increases 7

....... .....
as exercise intensity increases from 50 to 100% 6 /'
....
'2 /'
--..
V0 2 max and then begins to fall as the intensity ex- ·E
c; 5 . /' '"
ceeds V0 2 max (see fig. 1). This relationship exists
"" '"
.
/'
:::::- 4
both in absolute improvements (ml/kg/min) and .s ..-'
/'

when expressed as a percentage increase. The im- ~

E
3
portance of intensity of training was highlighted by 0'" 2
.>
Shephard (1968), Faria (1970), and Burke and <1
Franks (1975), with the greatest increases in 0
V0 2 max being shown with exercise intensities of 50-70 70-90 90-100 >100
90 to 100% V0 2 max (Thomas et al. 1984, 1985; Intensity (% V02max)
Wenger & MacNab 1975). As well, the minimal
stimulus necessary to evoke change is at about 50%
V0 2 max (Davies & Knibbs 1971; Gaesser & Rich
Fig. 1. The effects of intensity of training on improvements in
1984), or 75% of maximum heart rate (Burke & V0 2 max. These data are grouped into 4 intensity levels inde-
Franks 1975). Training intensities which exceed pendent of the frequency, duration, programme length and initial
V0 2 max are less effective because rapid fatigue will fitness levels.
Exercise Training and Fitness
interval work may be that it permits a greater vol-
ume of V0 2 max training than continuous pro-
grammes (MacDougall & Sale 1981), since, when
other factors are held constant, no differences exist
between these modes (Eddy et al. 1977; Gregory
1979).
Adaptations at submaximalloads are not as in-
tensity dependent. Fox et al. (1975) showed that
when the product of frequency and duration is the
highest, larger drops in submaximal heart rates are
shown. Although higher intensity (90 to 100%
V0 2 max) training will elicit some decreases in the
heart rate response to a fixed submaximal effort
(Hickson et al. 1985; Wenger & MacNab 1975),
changes are similar with lower intensity, longer
duration work (Fox et al. 1977; Seals et al. 1984).
However, neither Bhambani and Singh (1985) nor
Lavoie (1977) were able to show differences in
V0 2 max with increasing exercise intensities when
initial fitness and total work were the same.
1.1 The Interaction of Intensity with the
Frequency of Training
Table I is a compilation of data from many
studies which examined changes in V0 2 max at cer-
tain frequencies or intensities. The matrix of 3 in-
tensities and 4 different frequencies suggests that
as intensity increases up to 100% V02 max at any
frequency up to 5 times per week, both the abso-
lute (ml/kgjmin) and the relative (%) improve-
ments in V0 2 max increase. The combination of in-
tensity and frequency which elicits the greatest
absolute and relative change is 90 to 100% V0 2 max
4 times per week.
The importance of training at 90 to 100% of
V0 2 max for maximum gains in aerobic power are
underscored since the improvements with only 2
or 3 sessions per week at 90 to 100% V0 2 max ex-
ceed the increases for all frequencies at the lower
intensities. Although Lesmes et al. (1978) discov-
ered no differences in V0 2 max and submaximal
heart rate with either 2 or 4 sessions per week, the
intensities (130% and 170% V0 2 max) were well in
excess ofV0 2 max. Thus with all other factors com-
bined, the most effective intensity is 90 to 100%
348
V0 2 max at any frequency. However, the optimal
combination of these two factors is 90 to 100%
V0 2 max at a frequency of 4 sessions per week.
1.2 The Interaction of Intensity with the
Duration of the Training
The effects of training at a variety of intensities
and durations on V02 max, show V02 max improve-
ments are elevated as intensity level increases from
50 to 100% V0 2 max for all duration groups be-
tween 15 and 45 minutes. The paucity of data for
training beyond 45 minutes at the prescribed in-
tensities prevents further extrapolation (see table
I).
Comparisons between cells at different intensi-
ties and durations further emphasises the import-
ant role ofthe 90 to 100% V02 max training inten-
sity. The improvements shown in 15 to 25 minutes
per session at the 90 to 100% intensity exceed all
higher durations at the lower 2 intensity levels. The
only instance where any improvement at the lower
intensities exceeds an improvement in any dura-
tion at 90 to 100% intensity is the 35 to 45 minute
duration at 70 to 90% intensity. It is greater than
the 25 to 35 minute duration at 90 to 100% V0 2 max
which suggests that as durations get longer at lower
intensities, it may provide as much or more benefit
than the shorter duration, higher intensity work.
This has been suggested in the findings of Gaesser
and Rich (1984) that no differences occurred in
V0 2 max after either high intensity, short duration
training or low intensity, longer duration effort.
However, this is not evident when comparing the
shorter 15 to 25 minute and 90 to 100% V0 2 max
sroup (table I) with all longer durations at 70 to
90% intensity. As duration is increased and slow-
twitch motor units fatigue and fast-twitch recruit-
ment increase, the oxidative potential of the fast-
twitch fibres will be enhanced and should give a
significant boost to V0 2 max (Fitts et al. 1975; Hol-
loszy & Coyle 1984; Terjung 1976). Therefore, a
major factor in obtaining greater increases in
V0 2 max is increasing the aerobic potential of fast-
twitch motor units. This is achieved when inten-
sity is increased beyond 90% V0 2 max or when dur-
Exercise Training and Fitness 349

Table I. The interaction between the intensity of training and frequency, duration, programme length and initial fitness level in
enhancing \10 2 ma •. Changes in \102 ma. are expressed in ml/kg/min and (% change)

Variable Intensity (% \102 ma.) References

50-70 70-90 90-100 > 100

Frequency 2 3.0 (9.0) 5.4 (13.6) 7.7 (21.1) 4.2 (10.5) 2,9,16,19,21,40,45,58,59,61,67
(sessions/week) 3 4.6 (11.7) 5.1 (12.5) 7.4 (17.6) 7.3 (17.4) 2-4,6,20-23,30,31,40,43,44,49,50,51,54,55,60-62,68,75
4 5.3 (15.1) 6.5 (16.7) 10.2 (30.2) 5.3 (12.6) 1,2,7,16,22,45,59,61,64
5 2.6 (5.9) 5.1 (15.5) 6.2 (16.3) 5,9,15,21,25,26,28,37,53,64,72,77
6 7.2 (17.2) 29,52

Duration 15-24 4.2(11.1) 5.0 (11.8) 8.2 (21.2) 4,6,7,9,19,20,22,23,43,49,50,53,68

(min/session) 25-34 4.7 (11.5) 4.9 (14.0) 6.8 (16.6) 4-6,21,30,37,40,53-55,59,60,63-65,67,77
35-45 6.1 (17.1) 7.8 (21.7) 8.3 (22.5) 1,3,8,20,26,29,31,38,40,51,53,58,62,64,68,77

Programme length 5-7 2.9 (6.4) 4.5 (10.3) 7.3 (15.4) 5,15,16,23,25,37,43,49,52,56,72,76
(weeks) 8-9 4.6 (12.3) 6.6 (16.3) 7.4 (17.1) 3.4,9,14,22,31,45,51,53,55,62,65,67,77
10-11 6.1 (13.9) 6.6 (14.2) 7.9 (19.8) 6,19,29,30,54,25
12-14 3.0 (7.6) 5.5 (13.7) 7.0 (17.5) 2,7,16,28,40,74
15 3.8 (11.9) 6.1 (16.5) 7.3 (25.9) 2,20,21,26,53,58-61,64,68

Initial fitness 30-40 4.8 (14.2) 6.5 (18.4) 8.5 (24.5) 5.6 (14.7) 2,7,8,19,22,25,26,29,40,44,45,51,58,59,60,62,67-
level 5.6 (12.9) 69,74,78
(\10 2m••) 40-50 4.1 (9.3) 5.8 (13.1) 7.5 (17.2) 1,3,5,6,16,17,21,23,25, 28,30,37,40,43,45,
49,53,55,63,65,69,72,74-76,78
50-60 1.7 (3.2) 2.3 (4.5) 3.4 (6.1) 9,17,50,52,72,74,77

ation is extended until fast-twitch muscle fibre units
must supplement the slow twitch pool. The data
of Terjung (1976) further suggest this in that ex-
ercise at 30% grade induced twice the increase in
citrate synthase activity in fast-twitch white fibres
than training at a 10% grade. Furthermore, the fast-
twitch red fibres of groups which trained for over
2 hours per day showed similar increases whereas
the 40 minute per day group did not.
Thus, with all other factors combined, the most
effective intensity is the 90 to 100% V0 2 max at any
duration.
relation to programme length is further accen-
tuated in that the improvements in aerobic power
at 90 to 100% V0 2 max for any programme length
are greater than those at any other intensity and
programme length combination. These data sug-
gest that within any programme duration, the 90
to 100% V0 2 max loads are the most effective
for enhancing maximum oxygen consumption
(table I).
1.4 The Interaction of Intensity with Initial
Fitness

1.3 The Interaction of Intensity with the
Length of Training
As with the interactions of intensity with fre-
quency and duration of training, the improve-
ments in V0 2 max increase as intensity increases
from 50 to 100% V0 2 max across all programme
lengths. The importance of intensity of training in
Within each fitness category, improvements in
V0 2 max increase with increasing intensity up to
100% V0 2 max and then decrease with > V0 2 max
training loads (although no data are available for
the highest fitness level with > 100% V0 2 max
training). The greatest increases occurred with 90
to 100% V0 2 max training in the low (V0 2 max be-
tween 30 to 40 ml/kgjmin) fitness grouping. Thus,
Exercise Training and Fitness 350

regardless of initial fitness level in the ranges ex-

amined here, training loads of 90 to 100% V02 max
would elicit the greatest changes with other vari-
ables constant (see table I). At present there are no
9 I
data available to suggest that lower intensity, longer /
8 /
duration training before the high intensity loading /
might be even more effective, especially for the low 7 ._---410/
/
fitness categories. It also does not address the in- 6
c /
/
herent risks of injury or untenable stress to the car-
diorespiratory system of high intensity loads on --g'E
Cl
-'"
5
4 ./
./
...-. /
relatively low fitness populations. Although the in-
~ 3
teractions of intensity with all the other training E

components suggest that for maximal improve- 0'" 2

.>
ment in V0 2max the best combination is 90 to 100% <I

V0 2 max intensity; 4 times per week; 35 to 45 min- 0 , I I I I I

utes in duration for 10 to 11 weeks, it is clear that 2 3 4 5 6

effective changes are produced at lower intensities. Frequency (sessions/week)

This is important since reducing the intensity is

desirable for many non-athletic groups in order to
reduce the risks of injury.
2. The Effect of Frequency of Training on
Cardiorespiratory Fitness
Fig. 2. The effect of frequency of training on improvements in
lio 2 max.
These data are grouped in 5 frequencies independent
of the intensity, duration, programme length and initial fitness
levels.

With the variables of intensity, duration, pro-
gramme length and initial fitness level not being
considered, improvements in V0 2 max are greater
in both absolute and relative terms up to 6 sessions
per week with minimal changes between 4 and 5
times per week (see fig. 2). Pollock et al. (1975b),
Gettman et al. (1977), and Hickson et al. (1984)
have all shown that as frequency increases so does
improvement in V0 2 max, and Fox et al. (l975)
demonstrated that decreases in submaximal heart
rate are proportional to the frequency of the train-
ing sessions.
The interaction between frequency and initial
fitness level (table II) suggests that the 2 lower fit-
ness categories will demonstrate improvements at
frequencies from 2 to 6 times per week and the
largest improvements (relative and absolute) occur
with 6 sessions. In the high fitness category
(V0 2 max 50 to 60 mljkg/min), however, no
improvements are elicited with only 2 sessions
per week and maximal gains accrue at a frequency
of 4.
However, the interaction between frequency and
intensity does not reveal the same pattern as in
figure 2. The optimal frequency for all intensities
of training is 4 times per week (table I). Moffatt et
al. (1977) have demonstrated that the distribution
of sessions within the week does not affect the im-
provements. It is also interesting to note that al-
though Davies and Knibbs (l971) have shown a
decrease in aerobic power with 2 sessions per week
at 50 to 70% V0 2 max, the other studies compiled
for table I have shown improvements across each
intensity level.
When examining the interaction between fre-
quency and the duration of training (table II) the
only discernible pattern is that across all durations
there is no additional benefit derived beyond a fre-
quency of 4 times per week. There are no data
available for 2 sessions per week at the 2 lower
intensities and only one study (Fringer & Stull 1974)
reporting a large improvement in aerobic power
with 2 sessions per week for 15 to 25 minutes. This
was due to the low initial fitness level of the sub-
Exercise Training and Fitness 351

jects, age of the subjects, and the high motivation

within the group (Fringer & Stull 1974).
The product of frequency and duration have
been shown to produce the greatest drops in sub-
maximal heart rate (Fox et al. 1975) but were in-
dependent ofV0 2 max changes. However, mainten-
.£
ance of V0 2 max can be achieved with frequencies
as low as 2 sessions per week (Hickson & Rosen- '"c:
Q)
Cl
os
koetter 1981).
.
~
(.)

Therefore, to summarise the interactions of fre-

~
quency with other factors the following seem to be
suggested. Increased frequency of training above 2
o
.>
Cl
c:
sessions per week produce increases in V02 max ·u
c:
os
across all initial fitness levels and even 2 sessions ~
c:
can produce improvements in the lower fitness cat-
Q)

.£
egories. When examined in relation to intensity of
training, the optimal stimulus is 4 times per week
at 90 to 100% V0 2 max. Increased frequencies and
duration are more effective in producing decreases
in submaximal heart rate than in V0 2 max per se.

3. The Effect of Duration of Training on

1l)(W)'_
Cardiorespiratory Fitness
~~i
COl"-"""
With other variables not being considered (fig. co cOaON
3), the improvements in V0 2 max are the same for (j):;t_
the 15 to 25 and 25 to 30 minute durations but
('fj~",,: ~~
:!.!:.:!. ~~
increase when duration exceeds 35 minutes. This ",,"N~
..;onN
"""I"-
""':cri
~

improvement could reflect the greater involvement

r::'N"CD r::'~
of fast-twitch motor units as slow-twitch units be- cnaOcO cON
!:,.~~ ~~
gin to fatigue, and therefore greater improvements co It) I"-~CO co It)

with the long duration. .,.,

~ .....:,....: cDc?""':
~
cO 110
The duration-intensity interaction (table I) sug- ~
gests that the 35 to 45 minute duration in both the '"oc: ;~~
·in ~et::..
50 to 70% and 70 to 90% intensity levels produce .,'" co~",

.e,.,
C')
cO~";
greater improvements than the shorter duration (25 ()
c: ;;;='(\1 r- ;;to)'
to 35 min) groups at the 90 to 100% intensity. This Q)
~on 0";
T""

N~
.,c-
:::J .... T"" ........ ..... T""
implies that, with the duration and intensity groups CO..... L(),.... .........
It N on on ~ on on on
compiled here, the longer duration work (> 35
minutes) at a slightly lower intensity can match or ~"""
..... O)T"",...+
exceed improvements with shorter duration train- tbdJONLO ~ ~ ~

ing at the next highest intensity level.

Milesis et al. (1976) showed that improvements c-o
in V0 2 max, treadmill performance time, maxi- ·in
oc: '"
Q)
:0 CD
mum O 2 pulse, diastolic BP and body fat were pro- '"
'fij ~?
portional to the duration of the training sessions > 51
Exercise Training and Fitness 352

9 9
8 8 ..
"
7 7 ""
6 .- .- .-
. 6
" " '.t.
C .- __ -A- C '\
'E 5 'E 5 '\
c; c; '\
S 4
g
-"
4 '\
.5-
.
x
E
3 . x
E
3
\.
'..
0'" 2 0'" 2
.> .>
<I <I

0 0 I , 0

15-25 25-35 35-45 30-40 40:50 50-60

Duration (minutes/session) Initial fitness level ('V02 max: ml/kg/min)

Fig. 3. The effect of duration of the training sessions on the Fig. 4. The effect of training on the improvements in 1102 max
improvements in 1102 max' These data are grouped into 3 dur- with different initial fitness levels. These data are grouped into
ation ranges independent of intensity, frequency, programme 3 fitness levels independent of intensity, frequency, duration and
length and initial fitness levels. programme length.

when intensity and frequency were held constant.
However, the improvements due to increases from
15 to 30 and from 30 to 45 minute durations were
not significant but the improvement between the
15 and 45 minute training sessions was.
Thus, improvements in aerobic power can be
achieved across all durations from 15 to 45 min-
utes. However, the longer durations (> 35 minutes)
are more beneficial. There is a suggestion that in-
creasing duration beyond 35 minutes per session
in the lower intensity groups can produce as much
benefit as a shorter duration at higher intensity ef-
fort.
4. The Changes in Cardiorespiratory
Fitness with Different Initial Fitness
Levels
Absolute and relative increases in V0 2 max are
inversely related to fitness level (fig. 4). This pat-
tern holds across each intensity level up to 90 and
100% V02 max, each frequency (table II), each dur-
ation (table III), and across each programme length
(table IV). The greater magnitude of improvement
in lower fitness groups has been noted by Shephard
(1968), Sharkey (1970) and Wenger and MacNab
(1975). This implies that as fitness level increases
the amount of improvement in V0 2 max with sub-
sequent training will decrease, even with increases
in intensity and duration. However, Bhambani and
Singh (1985) found equivalent increases in V0 2 max
and decreases in submaximal ventilatory efficiency
regardless of initial fitness level, provided the total
amount of work was equated, and Kilborn (1971)
suggests that older subjects with low initial fitness
levels fail to improve as much as middle-aged sub-
jects with the same initial level.
5. The Effect 0/ Programme Length on
Cardiorespiratory Fitness
Table I indicates improvements in V0 2 max oc-
cur linearly up to 10 and 11 weeks after which point
Exercise Training and Fitness 353

there is less improvement. This trend seems to oc-
cur within each initial fitness level (table IV), each
intensity (table I), and, somewhat with duration
(table III), and frequency (table I).
However, Fox et al. (1975) showed greater im-
provements in V0 2 max and in maximum heart rate
in a 13 week training period versus 7 weeks while
Hickson et al. (l98Ib) suggests that maximal ad-
aptation in V0 2 max occurs after 3 weeks when
training variables remain constant. As well, Cun-
ningham et al. (1979) showed an elevated differ-
ence in O2 content between arterial and mixed
venous blood after 8 weeks with orily slight in-
creases after 12 weeks and Knuttgen et al. (1973)
showed no differences in V0 2 max or submaximal
heart rate between a 4 and 8 week training pro-
gramme. Thus, because of variations in progres-
sion of training loads, number of total training ses-
ations in monitoring programmes, there seems to
be no discernible trend in the interaction with pro-
gramme length and other training programme
components.
6. Conclusions
Presently, the best and most widely investigated
variable for assessing cardiorespiratory fitness is
V0 2 max (aerobic power). Changes in aerobic power
have been shown to be dependent upon the inten-
sity of the exercise; the frequency of the sessions;
the durations of each session; the length of the
training programme; and the initial fitness level of
the subjects.
Intensity seems to be the key factor in produc-
ing improvements since increasillg intensity up to
·100% V0 2 max produces the greatest improvements

Table III. The interaction between duration of exercise and initial fitness level and programme length in enhancing ";02 max. Changes
in ";02 max are expressed in ml/kg/min and (% change)

Duration (min/session) References

15-25 25-35 35-45

Initial fitness 30-40 7.5 (21.1) 6.6 (17.6) 7.9 (2.1) 7,8,19,20,22,26,29,40,51,58-60,62,67-69,78
";02 max 40-50 5.9 (13.1) 5.2 (12) 7.8 (17.6) 1,3,5,6,9,20,21,23,30,37,43,49,53,55,62,64,65,69,78
(ml/kg/min) 50-60 2.8 (5.3) 4.5 (8.4) 3.1 (5.4) 9,40,50,52,77

Programme length 5-7 4.6 (11) 5.2 (12.9) 2.4 (4.1) 5,23,43,49,52,69
(weeks) 8-9 5.7 (14.9) 6.1 (14.9) 7.4 (18.6) 1,3,4,8,9,22,23,31,51,55,56,62,65-67
10-11 8.5 (20.7) 5.6 (13.1) 8.3 (20.4) 6,19,30,34,50,54
12-14 7.9 (21.7) 4.0 (9.4) 10.6 (27.2) 7,29,40
15+ 4.5 (11.8) 5.7 (14.1) 6.9 (20.5) 20,21,26,53,58-61,64,68,78

Table IV. The interaction between training programme length and initial fitness level in enhancing ";02 max. Changes in ";02 max are
expressed in ml/kg/min and (% change)

Programme length (weeks) References

5-7 8-9 10-11 12-14 > 15

Initial fitness 30-40 6.5 (16.8) 7.0 (19.8) 11.9 (32.4) 5.8 (17.1) 6.1 (17.6) 2,7,8,19,20,22,25,26,38,40,44,45,51,
level 41-50 4.7 (10.4) 6.1 (13.9) 5.8 (13.2) 4.9 (11.2) 5.6 (12.8) 58-60,62,67-69,78
";0 2 max 51-60 1.8 (3.3) 3.0 (5.7) 3.7 (6.9) 3.4 (6.6) 1,3,5,6,9,15,16,20,21,23,25,28,30,37,40,
(ml/kg/min) 43,45,49,53,55,62,64,65,69,72,75,76,78
9,17,34,50,52,72,74,75,77
Exercise Training and Fitness
across all frequencies, durations, programme lengths
and initial fitness levels. The 90 to 100% VOz max
intensity is the most effective in producing im-
provements.
Frequency of training from 2 to 6 times per week
will elicit improvements in the lower fitness cate-
gories but 2 times per week is not sufficient when
VOl max exceeds 50 ml/kgjmin where 4 times per
week produces maximal gains. The product of fre-
quency and duration has been the most effective
in reducing submaximal heart rates and these de-
creases are proportional to the frequency.
Training sessions in excess of 35 minutes will
have the greatest effect on VOl max' There are in-
dications that longer durations (in excess of 35
minutes) at lower intensities can be as or more ef-
fective than shorter duration efforts at higher in-
tensity.
The magnitude of the training effect is depend-
ent upon the initial fitness level of the subjects with
proportionally less gain as fitness levels improve.
This holds across all intensities, frequencies and
durations of work.
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Authors' address: Dr Howard A. Wenger, School of Physical Ed-
ucation, University of Victoria, Victoria, BC V8W 2Y2 (Canada)