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Updated: Jun 2, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Effects of 5 weeks of high-intensity interval training vs. volume training in 14-year-old soccer players
Billy Sperlich1, Markus De Marées, Karsten Koehler
1Institute of Training Science and Sport Informatics, German Sport University Cologne, Germany. sperlich@dshs-koeln.de
Abstract:
High-intensity interval training (HIIT) in junior and adult soccer has been shown to improve oxygen uptake (VO₂) and enhance soccer performance. The main purpose of this study was to examine the short term effects of a 5-week HIIT vs. high-volume training (HVT) program in 14-year-old soccer players regarding the effects on VO₂max and 1,000-m time (T₁₀₀₀) and on sprinting and jumping performance. In a 5-week period, 19 male soccer players with a mean (SD) age of 13.5 ± 0.4 years performed HIIT at close to ~90% of maximal heart rate. The HVT intensity was set at 60-75% of maximal heart rate. VO₂max increased significantly (7.0%) from pre to post in HIIT but not after HVT. T₁₀₀₀ decreased significantly after HIIT (~-10 vs. ~-5 seconds in HVT). Sprint performance increased significantly in both groups from pre to posttesting without any changes in jumping performance.
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