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Updated: Jun 8, 2026
08:27
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Training for intense exercise performance: high-intensity or high-volume training?
1New Zealand Academy of Sport, Auckland, New Zealand. paull@nzasni.org.nz
Scandinavian Journal of Medicine & Science in Sports
|September 16, 2010
Summary
High-intensity interval training and high-volume training improve athletic performance. A polarized training approach, with most volume at low intensity, is optimal for elite athletes in intense exercise events.
Area of Science:
- Sports science
- Exercise physiology
- Athletic training
Background:
- Intense exercise events rely on both aerobic and anaerobic energy systems.
- Aerobic energy supply is crucial for sustained high-intensity efforts and training.
- Training aims to enhance aerobic metabolic capacity for improved performance.
Purpose of the Study:
- To explore the impact of high-intensity interval training (HIIT) and high-volume training on athletic performance.
- To compare the metabolic adaptations induced by different training intensities.
- To evaluate the effectiveness of a polarized training approach for elite athletes.
Main Methods:
- Review of existing literature on training methodologies for intense exercise events.
- Analysis of metabolic adaptations resulting from high-intensity interval training and high-volume training.
- Examination of training intensity distribution models, including the polarized approach.
Main Results:
- Short-term HIIT (6-8 sessions over 2-4 weeks) can improve performance by 2-4% in well-trained athletes.
- High-volume training also induces significant metabolic adaptations, though less discussed.
- Metabolic adaptations from both training types show overlap, but signaling pathways may differ.
Conclusions:
- Both HIIT and high-volume training contribute to enhanced exercise performance.
- A polarized training strategy (∼75% low intensity, 10-15% high intensity) is suggested as optimal for elite athletes.
- Understanding training intensity distribution is key for maximizing aerobic capacity and performance.
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