The host of benefits associated with over-under workouts include improved lactate oxidation and clearance capacity, great expression of MCT enzymes, as well as improved tolerance of associated metabolic byproducts over threshold. We look at the established mechanisms behind these phenomena and find that over-unders, as well as lactate presence and oxidation itself, probably don't have a unique adaptation unavailable to other types of training. The follow-up episode, Ten Minute Tips #27, will discuss how Kolie views and programs over-under workouts, as well as alternative workouts to achieve the same ultimate effects.
Running intensity and lactate clearance rate study
Association of MCT1 and CS activity study (figure 4, below)
Paper on training volume and mitochondrial mass (CS activity vs volume, below)
Lactate oxidation in trained vs untrained men (Berkeley cyclists)
Tabata study on anaerobic capacity