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Published on: February 2, 2019
Impact of time and work:rest ratio matched sprint interval training programmes on performance: A randomised
Molly C Lloyd Jones1, Martyn G Morris2, John R Jakeman1
1Department of Sport and Health Sciences, Oxford Brookes University, United Kingdom.
Objectives:
The aim of this study was to examine the effects of a short training intervention using two repeated sprint protocols matched for total sprint duration and work:rest ratio.
Design:
Randomised-controlled trial.
Methods:
Thirty physically active males were randomly allocated to one of two sprint training groups: a 6s group, a 30s group or a non-exercising control. The training groups were matched for work:rest ratio and total sprint time per session, and completed 6 training sessions over a 2-week period. Before and after the 2 week training period, participants completed a VO2max test and a 10km time trial on a cycle ergometer.
Results:
Time trial performance increased significantly by 5.1% in 6s (630±115s to 598±92s; p<0.05) and 6.2% in 30s (579±68s to 543±85s; p<0.05) from baseline testing, but there was no significant change in the control group (p>0.05), and no significant difference between exercise groups (p>0.05). The 6s group increased peak power output by 9.0% (from 1092±263W to 1181±248W; p<0.05) from sprint session 1 to 6, and the 30s group by 20.0% (1041±161W to 1237±159W; p<0.05).
Conclusions:
This study indicates that both 6 and 30s bouts of repeated sprint exercise, matched for total sprint duration and W:R can improve athletic performance.
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