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Related Experiment Video

Updated: Feb 9, 2026

Field-Based Thermal Physiology Assay: Cold Shock Recovery under Ambient Conditions

Field-Based Thermal Physiology Assay: Cold Shock Recovery under Ambient Conditions

Published on: March 9, 2021

Interval running with self-selected recovery: Physiology, performance, and perception.

Gary McEwan¹, Rosemary Arthur¹, Shaun M Phillips²

¹a Institute for Clinical Exercise and Health Science , University of the West of Scotland , Hamilton , UK.

European Journal of Sport Science

|May 30, 2018

Summary

Self-selected recovery periods in high-intensity interval training (HIIT) allow longer recovery durations, leading to reduced time near maximal heart rate but enhanced time at high intensity compared to externally regulated intervals.

Keywords:

Fatigue exercise performance physiology recovery

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Area of Science:

Exercise Physiology
Sports Science
Human Performance

Background:

High-intensity interval training (HIIT) is a popular training method.
Recovery periods within HIIT can be externally regulated or self-selected.
Understanding the physiological and psychological differences between these recovery types is important for optimizing training.

Purpose of the Study:

To compare physiological responses and performance during HIIT with externally regulated (ER) versus self-selected (SS) recovery.
To investigate the psychophysiological factors influencing self-selected recovery durations.

Main Methods:

14 recreationally active males completed two HIIT sessions on a non-motorised treadmill.
Sessions involved 12 intervals at 105% maximal aerobic speed (MAS) with either 30s ER or SS recovery.
Physiological data (heart rate) and performance metrics were recorded; semi-structured interviews were conducted post-SS.

Main Results:

Self-selected recovery periods were significantly longer (51s vs 30s) than externally regulated periods.
Between-interval heart rate recovery was higher, and time spent at or above 90% maximal heart rate (HRmax) was lower during SS.
Relative time spent above 105% MAS was greater during SS compared to ER.

Conclusions:

Self-selected recovery in HIIT leads to longer recovery durations and altered physiological responses compared to fixed, externally regulated intervals.
This strategy may enhance high-intensity performance by allowing greater recovery, despite reducing overall time at very high heart rates.
Inter-individual variability in recovery choices is influenced by afferent cue utilization.