The video is the sprint section of our new CAROL bike that uses AI and REHIT intense sprints to improve VO2max.
We particularly like the chanting soundtrack it has built in. It’s a very trippy sound when you are going flat out peddling as hard as you can. Watch the video with the sound on and you will hear the reaction of the riders as the AI model ramps up the intensity.
To increase VO2 max you have to stress the threshold of maximal output so the cardiovascular system is working at full capacity. This stress triggers adaptions that improve cardiovascular capacity. The academic paper Reduced-Exertion High-Intensity Interval Training (REHIT): A Feasible Approach for Improving Health and Fitness? Metcalfe and Vollaard April 2024, Click here to read it explains how it works in detail.
Sprint interval training attempts to do that but often the trainer doesn’t get to maximal output as the time they are sprinting, often about 3 to 4 minutes means their muscles fail before they get to maximal output.
This is where reduced exertion high intensity training (REHIT) comes in. The study identified that a maximal sprint for 2 x 20 seconds four times a week for 8 weeks can increase VO2 max by 12%. While 4 x 30 minutes per week for 8 weeks of zone 2 cycling increased VO2 max by 7%.
Further research found the optimal REHIT prescription for both time and impact was 2 x 20 second sprints twice a week resulting in a 10% VO2 max improvement. Each sprint session takes 10 minutes including warm up and cool down.
The video shows two riders going for 15 second sprints to train the CAROL AI model to their unique profile, so it can progressively adapt the intensity as the rider does more REHIT sprints.
The trial
For the next 8 weeks we are going to take 4 people (me being one of them), who are all aged over 45 years old. We will do 2 x 20 second sprints twice a week and see how it improves VO2Max.
I will report back what happens in about 8 weeks. I’m hoping as everyone gets fitter we are better at reacting to the intensity of the sprints.
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