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.