Aerobic adaptations following two iso-effort training programs: an intense continuous and a high-intensity interval.

The intensity of the training stimulus and the effort exerted (regarded as an index of internal load) to complete an exercise session are driving forces for physiological processes and long-term training adaptations. This study compared the aerobic adaptations following two iso-effort, ratings of perceived exertion (RPE)-based training programs, an intense continuous (CON) and a high-intensity interval (INT). Young adults were assigned to a CON ( = 11) or an INT ( = 13) training group to perform 14 training sessions within 6 weeks.