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A High Intensity Interval Training (HIIT)-Based Running Plan Improves Athletic Performance by Improving Muscle Power.

Felipe García-Pinillos1, Jose C Cámara-Pérez, Víctor M Soto-Hermoso

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A 5-week high-intensity interval training (HIIT) running plan significantly improved triathletes' athletic performance, enhancing vertical jumping ability and reducing overall race time. This suggests HIIT running can boost muscle power and efficiency in endurance athletes.

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Athletic Performance

Background:

  • Triathletes often follow high-volume training regimens.
  • The specific impact of integrating high-intensity interval training (HIIT) into the running component of triathlon training on overall performance and physiological responses requires further investigation.

Purpose of the Study:

  • To evaluate the effect of a 5-week HIIT-based running program on athletic performance in triathletes.
  • To compare physiological and neuromuscular responses during a sprint-distance triathlon before and after the HIIT intervention.

Main Methods:

  • Thirteen triathletes were divided into an experimental group (EG) undertaking HIIT running and a control group (CG) maintaining normal training.
  • Participants completed a sprint-distance triathlon and four jumping tests pre- and post-intervention.
  • Physiological measures included mean heart rate (HRmean), rate of perceived exertion (RPE), and blood lactate accumulation (BLa).

Main Results:

  • The EG demonstrated significant improvements in vertical jumping ability (6-9%), swimming performance, and running time compared to the CG.
  • No significant changes in RPE, HRmean, or BLa were observed in either group.
  • Improved vertical jumping ability (measured by countermovement jump) was correlated with improvements in running and overall triathlon time.

Conclusions:

  • A low-volume, HIIT-based running plan, when combined with existing high-volume swimming and cycling training, can enhance athletic performance in triathletes.
  • Improvements in neuromuscular characteristics, specifically muscle power and economy, likely contribute to the enhanced performance observed.
  • HIIT running offers an effective strategy to augment triathlon performance without significantly increasing overall training load or physiological stress.