high level summary: you become good at what you train
First of all one caveat: many drop outs in the HF group. This renders all statistics impossible for this group, hence, we can’t say a lot about frequency of these sessions.
Intensity was 85% Hfmax. They say Zone 3 in a 5 zone model. Seiler’s 4x16 were at ~88% HFmax in non-elite cyclists.
LF group did two SST sessions per week- Plus one Zone 4/5 session (but not more information given on these)
- 30min TT improved
- %vo2max at 4mmol improved
- exercise economy improved
- vo2max did not improve (so one [potential] session/week is not sufficient to push somethin here)
It is interesting to me that they speak of high intensity intervals. It is a pity that the HF group had so many dropouts, would have been interesting to see, what the minimum effective dose per session is. However, at SST in this population you really have to accumulate enough time in one single session. Otherwise the stimulus is to low. But this is just my speculation.
Since one “real” HIT session/week seems too little in this population it begs the question if a focused approach is the way forward. Adding another HIT session to the current regime would probably be too much load. Hence, push and pull may be a sensible approach.