The Physical Performance Show: Dan Plews (PhD) Applied Exercise Physiologist, EndureIQ Founder. ‘High Intensity Interval Training (HIIT) for Endurance Athletes’

 In Podcast (The Physical Performance Show)

Dan Plews

In episode 256 of The Physical Performance Show Brad Beer shares a conversation with Dan Plews (PhD) Applied Exercise Physiologist, EndureIQ Founder. ‘High Intensity Interval Training (HIIT) for Endurance Athletes’ on this expert edition.

Dr Dan Plews is the Hawaii Ironman Triathlon age group world record holder with a blistering 8:24 set in 2018, that’s 8hrs and 24mins.

By way of bio alongside Dan’s own athletic achievements, he has a PhD in exercise physiology, which looks at heart rate variability to assess training adaptation. He’s coached three professional Ironman triathletes to sub eight hours, including Terenzo Bozzone, Jan van Berkel and Tim van Berkel.  Dr Plews has consulted with New Zealand rowing and currently serves a role of high performance manager for Team Emirates New Zealand in the Americas Cup and of course, Dan is the founder of Endure IQ, a fantastic online endurance coaching community and service.

On this episode, you’ll hear Dr Dan Plews shares around what high intensity interval training actually is, the different types of high intensity interval training, the physiological benefits, how to build hit training into your program and work it around an overall periodised plan, how to manipulate the variables of high intensity interval training, the role of recovery between workouts, and Dan shares some of his favourite hit sessions across swim, bike and run.

To listen to Episode 256:

iTunes

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Listen in as we delve into the following:

  • Navigating Change
  • Welcome to Dr Dan Plews
  • Role with Emirates, NZ
  • HIIT definition
  • 5 Different types of HIIT
  • Research between short and long interval training
  • Building in interval training
  • Context before Content
  • Starting point for HIIT
  • Tapering
  • HIIT for triathletes
  • Rest period changes
  • Maintaining power during HIIT
  • Mantras during HIIT
  • Time between HIIT
  • Advice for Masters athlete
  • Best Advice
  • Favourite HIIT Session
  • Book and course on HIIT

Quotes

“HIIT training should be done all year round.” Best Advice

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To follow Dr Dan Plews:

Previous Episode: The Physical Performance Show Ep #213
Instagram:  @theplews
Twitter:  @theplews1
Website: Plews and Prof

Website: EndureIQ
Instagram:  @endure_iq
Twitter: @EndureIq
Facebook: @EndureIQ
YouTube: EndureIQ

Timeline

0:00 Start
3:50 Welcome to Dr Dan Plews
7:40 Role with Emirates, NZ
10:20 HIIT definition
12:38 5 Different types of HIIT
19:32 Research between short and long interval training
26:10 Building in interval training
28:48 Context before Content
30:54 Starting point for HIIT
33:40 Tapering
36:07 HIIT for triathletes
40:36 Rest period changes
47:00 Maintaining power during HIIT
50:30 Mantras during HIIT
52:37 Time between HIIT
55:40 Advice for Masters athlete
57:20 Best Advice
1:00:10 Favourite HIIT Session
1:03:10 Book and course on HIIT
1:07:29 Finish

People Mentioned

Terenzo Bozzone – Ironman Champion
Jan van Berkel – Swiss Ironman Record Holder
Tim van Berkel – Australian Professional Triathlete
Ky Hurst – Dual Olympian, Champion Ironman & Team Oracle USA Member, Episode 40 of The Physical Performance Show
Inigo Mujika – Sports Physiologist, Researcher, & Author, Episode 254 of The Physical Performance Show
Stephen Seiler – Acclaimed Sports Scientist, COVID training & marathon considerations, Episode 219 of The Physical Performance Show
Ryan Hall – Dual US Marathon Olympian, Episode 160 of The Physical Performance Show
Joe Friel – Endurance Sports Coach and Author, Episode 218 of The Physical Performance Show
Jamie Stanley – Phd in HIIT training
Paul Laursen – Professor, Coach and Performance Physiologist

References

Science and Application of High Intensity Interval Training

For questions and comments about this Episode

Send to the show host @Brad_Beer (Twitter) or @brad_beer (Instagram)

The Physical Performance Show

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