Active Recovery Induces Greater Endurance Adaptations When Performing Sprint Interval Training

Area of Science:

• Exercise Physiology
• Sports Science
• Human Performance

Background:

• Sprint interval training (SIT) is effective for improving endurance.
• The optimal recovery strategy during SIT for maximizing adaptations is not fully understood.

Purpose of the Study:

• To investigate the effects of active recovery versus passive recovery during SIT on endurance adaptations.
• To compare the impact of different recovery intensities on physiological responses and performance outcomes.

Main Methods:

• Fourteen healthy adults were divided into active recovery (cycled at 40% V[Combining Dot Above]O2peak) and passive recovery groups.
• Both groups underwent 6 sessions of 30-second sprints with 4-minute recovery over two weeks.
• Performance metrics including 10-km time-trial, critical power, and maximal incremental power output were assessed.

Main Results:

• Both groups improved 10-km time-trial performance similarly; however, only the active recovery group showed significant increases in critical power.
• Active recovery maintained higher oxygen consumption (V[Combining Dot Above]O2) and heart rate (HR) during training, indicating greater cardiorespiratory stress.
• No significant improvements in V[Combining Dot Above]O2peak were observed in either group.

Conclusions:

• Active recovery during SIT leads to superior endurance performance adaptations, particularly in critical power, compared to passive recovery over a short training period.
• These enhanced adaptations can be achieved without extending the overall training commitment.
• Further research is needed to explore the long-term effects of active recovery intensity on endurance adaptations.