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Updated: Jun 29, 2025
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
A narrative review exploring advances in interval training for endurance athletes
Knut Sindre Mølmen1, Bent R Rønnestad1
1Section for Health and Exercise Physiology, Inland Norway University of Applied Sciences, Lillehammer, Norway.
Optimizing interval training to maintain high intensity (≥90% VO2max) enhances physiological adaptations and performance in endurance athletes. A new flowchart aids coaches in selecting ideal training regimens for specific athlete goals.
Area of Science:
- Exercise Physiology
- Sports Science
- Endurance Training
Background:
- Interval training is a cornerstone of endurance athlete development.
- Recent research emphasizes optimizing interval training for maximal physiological benefits.
- Sustaining high intensity, specifically above 90% of maximal oxygen consumption (VO2max), is a key focus.
Purpose of the Study:
- To synthesize current research on interval training optimization in endurance athletes.
- To explore the acute and chronic effects of high-intensity interval training.
- To provide a practical tool for selecting individualized interval training protocols.
Main Methods:
- Systematic review of recent acute and chronic studies on interval training.
- Analysis of physiological adaptations and performance outcomes.
- Development of a decision flowchart for training prescription.
Main Results:
- High-intensity interval training (≥90% VO2max) elicits significant physiological adaptations.
- Optimized interval protocols can lead to improved endurance performance.
- The decision flowchart provides a structured approach to training selection.
Conclusions:
- Optimizing interval training intensity is crucial for enhancing endurance performance.
- Individualized training selection based on specific goals is recommended.
- The developed flowchart serves as a valuable resource for athletes and coaches.
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