10-20-30 training increases performance and lowers blood pressure and VEGF in runners

The present study examined the effect of training by the 10‐20‐30 concept on performance, blood pressure (BP), and skeletal muscle angiogenesis as well as the feasibility of completing high‐intensity interval training in local running communities. One hundred sixty recreational runners were divided into either a control group (CON; n = 28), or a 10‐20‐30 training group (10‐20‐30; n = 132) replacing two of three weekly training sessions with 10‐20‐30 training for 8 weeks and performance of a 5‐km run (5‐K) and BP was measured. VO2max was measured and resting muscle biopsies were taken in a subgroup of runners (n = 18). 10‐20‐30 improved 5‐K time (38 s) and lowered systolic BP (2 ± 1 mmHg). For hypertensive subjects in 10‐20‐30 (n = 30), systolic and diastolic BP was lowered by 5 ± 4 and 3 ± 2 mmHg, respectively, which was a greater reduction than in the non‐hypertensive subjects (n = 102). 10‐20‐30 increased VO2max but did not influence muscle fiber area, distribution or capillarization, whereas the expression of the pro‐angiogenic vascular endothelial growth factor (VEGF) was lowered by 22%. No changes were observed in CON. These results suggest that 10‐20‐30 training is an effective and easily implemented training intervention improving endurance performance, VO2max and lowering BP in recreational runners, but does not affect muscle morphology and reduces muscle VEGF.