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Updated: May 7, 2026
08:27
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
VO2max trainability and high intensity interval training in humans: a meta-analysis.
Andrew P Bacon1, Rickey E Carter, Eric A Ogle
1Department of Anesthesiology, Mayo Clinic, Rochester, Minnesota, United States of America.
Plos One
|September 26, 2013
Summary
Interval training (IT) and combined interval (IT) and continuous training (CT) significantly improve maximal oxygen uptake (VO2max). Standardized IT or IT/CT programs may enhance VO2max trainability in sedentary or recreationally active individuals.
Area of Science:
- Exercise Physiology
- Sports Science
- Cardiovascular Health
Background:
- Endurance training often yields modest VO2max improvements.
- Some individuals exhibit limited responses to traditional training.
- Interval training (IT) and combined IT/continuous training (CT) show greater VO2max gains.
Purpose of the Study:
- To evaluate the impact of exercise intensity on VO2max trainability.
- To analyze existing literature on interval training and VO2max.
- To determine the effectiveness of IT and IT/CT protocols.
Main Methods:
- Systematic review and meta-analysis of English-language studies (1965-2012).
- Inclusion criteria: healthy sedentary/recreationally active adults (<45 yrs), training duration 6-13 weeks, ≥3 days/week, ≥10 min high-intensity work, ≥1:1 work/rest ratio.
- Random effects model used due to heterogeneity (I²=70) to analyze changes in VO2max.
Main Results:
- A total of 334 subjects (120 women) from 37 studies were analyzed.
- Mean increase in VO2max was 0.51 L·min⁻¹ (95% CI: 0.43–0.60 L·min⁻¹).
- Studies with longer intervals showed greater VO2max changes (~0.8–0.9 L·min⁻¹), with consistent responses across subjects.
Conclusions:
- Interval training protocols appear more effective for increasing VO2max than traditional endurance training.
- Standardized IT or IT/CT programs may optimize VO2max trainability.
- Further research should focus on standardized interval training protocols to understand VO2max potential.
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