High-Intensity Interval Training Shock Microcycle for Enhancing Sport Performance: A Brief Review

Area of Science:

• Sports Science
• Exercise Physiology
• Training Periodization

Background:

• High-intensity interval training (HIIT) is recognized for enhancing athlete fitness and endurance.
• Traditional HIIT involves multiple microcycles with 2-3 sessions each, typically requiring 6 weeks for performance improvements.

Purpose of the Study:

• To review the HIIT shock microcycle as an alternative periodization strategy.
• To explore its format, design, sustainability, performance effects, and underlying mechanisms.

Main Methods:

• Literature review of existing studies on HIIT shock microcycles.
• Analysis of training format, sustainability, physiological effects, and performance outcomes.

Main Results:

• HIIT shock microcycles are sustainable and effective for various athletes.
• Significant improvements observed in intermittent and continuous running/cycling performance.
• Mitochondrial biogenesis identified as a key acute physiological adaptation.

Conclusions:

• HIIT shock microcycles represent an efficient strategy for rapid endurance adaptation.
• This approach offers a viable alternative to traditional HIIT periodization for performance enhancement.