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Updated: Apr 26, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Reducing the volume of sprint interval training does not diminish maximal and submaximal performance gains in healthy
Jason G E Zelt1, Paul B Hankinson, William S Foster
1School of Kinesiology and Health Studies, Queen's University, Kingston, ON, K7L 3N6, Canada, 8jgez@queensu.ca.
Purpose:
The present study examined the effect of reducing sprint interval training (SIT) work-interval duration on increases in maximal and submaximal performance.
Methods:
Subjects (n = 36) were assigned to one of three training groups: endurance training (ET; 60 min per session for weeks 1-2, increasing to 75 min per session for weeks 3-4), or sprint interval training consisting of either repeated 30 (SIT 30) or 15 (SIT 15) second all-out intervals (starting with 4 bouts per session for weeks 1-2, increasing to 6 intervals per session for weeks 3-4). Training consisted of cycling 3 times per week for 4 weeks.
Results:
While there was a significant main effect of training on VO₂peak such that VO₂peak was elevated post-training, no significant difference was observed in the improvements observed between groups (ET ~13%, SIT 30-4%, SIT 15-8%). A significant main effect of training was observed such that lactate threshold and critical power were higher during post-testing across all groups (p < 0.05). There was a main effect of training (p < 0.05) on Wingate peak power with no differences observed between groups at post-training.
Conclusions:
Together, these results indicate that reducing SIT work-interval duration from 30 to 15 s had no impact on training-induced increases in aerobic or anaerobic power, or on increases in lactate threshold (absolute) and critical power.
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