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Related Experiment Video

Updated: Nov 9, 2025

A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

Published on: February 22, 2022

Programming Interval Training to Optimize Time-Trial Performance: A Systematic Review and Meta-Analysis.

Michael A Rosenblat^1,2, Edward Lin^3,4, Bruno R da Costa^5,6,7

¹Department of Exercise Science, Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, ON, Canada. michael@evidencebasedcoaching.ca.

Sports Medicine (Auckland, N.Z.)

|April 7, 2021

Summary

This summary is machine-generated.

Optimizing interval training for endurance performance depends on individual training status. Higher training doses may not improve results, and optimal programming differs between high-intensity and sprint interval training.

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Published on: October 10, 2019

Area of Science:

Exercise Physiology
Sports Science
Endurance Training

Background:

Interval training, including high-intensity (HIIT) and sprint (SIT), is crucial for improving endurance performance.
Optimal programming for interval training to maximize endurance gains remains unclear for diverse individuals.

Approach:

A systematic review and meta-analysis of HIIT and SIT studies were conducted.
Included studies involved participants aged 18-65, with training programs lasting at least two weeks and assessed via time-trial (TT) performance.
HIIT protocols were programmed by power or velocity.

Key Points:

Training status significantly impacts TT performance improvements; lower-trained individuals showed greater gains (up to 6%) than trained individuals (approx. 2%).
For HIIT, TT performance improvements were influenced by work-bout duration, not intensity, and showed a dose-response relationship with training volume.
Sprint interval training (SIT) did not exhibit a clear dose-response relationship for TT performance improvements.

Conclusions:

Interval training optimization for TT performance should be individualized based on training status.
Exceeding minimal training requirements may not enhance endurance adaptations.
Optimal training dosage varies between HIIT and SIT protocols.