Author(s): BRÜNDL, S., Institution: UNIVERSITY OF PASSAU, Country: GERMANY, Abstract-ID: 2235

INTRODUCTION:
The Lactate accumulation rate reflects the maximum rate of glycolysis and gives information about anaerob lactic performance. This parameter is not a direct measurement but an estimation and calculation based on indirect methods. (1) Only a limited number of training intervention studies have examined changes in the lactate accumulation rate. (2, 4) The aim is to reduce the lactate accumulation rate by choosing a training method or intensity that is currently receiving attention on social media: sweet spot training. (3)
METHODS:
Twenty-seven recreational, well-trained runners (16 men, 11 women) participated in the study. Pre- and post-intervention, the participants completed a 100m sprint test as well as an incremental step test to determine the lactate accumulation rate and individual training zones. (5)
During the five-week intervention period, participants completed three prescribed training sessions per week within a predefined intensity zone referred to as the “sweet spot.” In this study, the sweet spot was defined as 90–97% of heart rate at the anaerobic threshold. Active recovery was performed in zone 1, defined as heart rate values below the aerobic threshold. The first session consisted of 4 × 8 minutes with 3 minutes of active recovery between intervals, the second session of 3 × 10 minutes with 4 minutes of active recovery, and the third session of 3 × 12 minutes with 5 minutes of active recovery. Each session included a standardized 10-minute warm-up and 10-minute cool-down. Participants were included in the final analysis if they completed at least 80% of the prescribed key sessions and maintained heart rate within zone 1 during the remaining training. Heart rate was monitored during each session using a chest strap or arm sensor.
RESULTS:
The mean (± standard deviation) of maximal accumulation rate decreased over the intervention period of five weeks from M=0.66 (± 0,02) mmol l-1 s-1 to M=0,62 (± 0,25) mmol l-1 s-1. The difference is highly significant (p=0.007)
CONCLUSION:
In a group of well-trained runners, training at a specific intensity called sweet spot reduces the maximal accumulation rate significantly.