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Updated: Nov 10, 2025

A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
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Recovery from Different High-Intensity Interval Training Protocols: Comparing Well-Trained Women and Men.

Laura Hottenrott1, Martin Möhle2, Alexander Ide2

  • 1Institute of Performance Diagnostics and Health Promotion, Martin-Luther-University Halle-Wittenberg, 06108 Halle, Germany.

Sports (Basel, Switzerland)
|April 3, 2021
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Summary

Men and women show different recovery patterns after high-intensity interval training (HIIT). While men had higher lactate levels, women experienced slower heart rate and subjective recovery, suggesting metabolic resilience but delayed physiological recovery.

Keywords:
HIITcyclingendurance exercisefemale athletesheart rate recoveryinterval traininglactateperceived exertionsex differenceswingate test

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Sex Differences in Exercise

Background:

  • Physiological and anatomical sex differences can influence exercise training responses and recovery.
  • High-intensity interval training (HIIT) offers a suitable model to investigate sex-specific recovery patterns.

Purpose of the Study:

  • To determine sex-specific differences in recovery following HIIT intervals with varying recovery durations.
  • To compare physiological and subjective recovery markers between trained males and females.

Main Methods:

  • 11 well-trained females and 11 males completed four 30-second Wingate tests.
  • Active recovery periods of 1, 3, or 10 minutes separated the tests.
  • Lactate, heart rate (HR), oxygen uptake, and subjective ratings were measured.

Main Results:

  • Men exhibited significantly higher lactate concentrations at 3- and 10-minute recovery intervals (p=0.04, p=0.004).
  • Women demonstrated significantly slower heart rate recovery and subjective recovery compared to men.

Conclusions:

  • Women may possess greater metabolic recovery ability and fatigue resistance during HIIT.
  • Despite metabolic advantages, women experience delayed heart rate and subjective recovery post-HIIT compared to men.