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Updated: Mar 20, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Concomitant application of sprint and high-intensity interval training on maximal oxygen uptake and work output in
Paulina Hebisz1, Rafał Hebisz2,3, Marek Zatoń2
1Department of Physiology and Biochemistry, University School of Physical Education in Wroclaw, 35 J.I. Paderewski Avenue, 51-612, Wroclaw, Poland. paulinahebisz@interia.pl.
Purpose:
In this study, we compared the effects of two different training modalities on maximal oxygen uptake and work output.
Methods:
Participants included 26 well-trained mountain bike cyclists were divided into two groups. The first group trained using a conventional endurance protocol at steady-state (moderate) intensity and variable-intensity (high-moderate-low) free of maximal efforts. The second group combined endurance training with a sprint and high-intensity interval training protocol, which, respectively, were based on 30 s maximal repetitions and 4 min high intensity repetitions. Training duration was 8 weeks. A graded exercise test was administered pre- and post-training. Work output, oxygen uptake, minute pulmonary ventilation, heart rate and stroke volume were determined during the test.
Results:
While work output significantly increased post-training in both groups (P < 0.05), the interval training group showed a greater magnitude of change (from 284.4 ± 91.9 to 314.2 ± 95.1 kJ) than the endurance training group (from 271.8 ± 73.3 to 283.4 ± 72.3 kJ). Significant increases in maximal oxygen uptake (from 57.9 ± 6.8 to 66.6 ± 5.3 ml kg(-1) min(-1)), maximal pulmonary ventilation and stroke volume were observed only in the interval training group.
Conclusions:
An exercise protocol involving endurance and sprint and high-intensity interval training was found to induce positive effects on maximal oxygen uptake in a group of well-trained cyclists with several years athletic experience.
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