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Substituting Low-Intensity Endurance Exercise With High-Intensity Microintervals: Responses to Acute Exercise.

Pekka Matomäki1,2, Mimmi Iivari1, Olli-Pekka Nuuttila1,3

  • 1Faculty of Sport and Health Sciences, University of Jyväskylä, Jyvaskyla, Finland.

International Journal of Sports Physiology and Performance
|July 7, 2025
PubMed
Summary

Microintervals, short bursts of high-intensity exercise, can be classified as low-intensity training. These unique workouts blend high muscular effort with minimal metabolic stress, suitable for endurance athletes.

Keywords:
VO2maxlow-intensity exercisemicrointerval exerciseshort high-intensity exercise

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Biomedical Engineering

Background:

  • High-intensity interval training (HIIT) research often focuses on sustained high intensity.
  • Understanding physiological responses to oscillating workloads is crucial for optimizing training.
  • Previous studies indicate VO2 and lactate can remain near the first lactate threshold (LT1) during short, intense intervals.

Purpose of the Study:

  • To identify microinterval combinations that maintain physiological responses below the first lactate threshold (LT1).
  • To analyze acute physiological responses, including oscillations, during microinterval training.
  • To determine if microintervals can be classified as low-intensity exercise.

Main Methods:

  • Thirteen endurance athletes completed four 45-minute cycling sessions.
  • Continuous low-intensity exercise (CON) at 88% LT1 was compared to three microinterval protocols.
  • Microintervals involved alternating 111% VO2max power with ~60W, with cycle durations of 4-6s, 7-23s, and 10-20s.

Main Results:

  • Heart rate and VO2 did not exceed LT1 more during microintervals compared to CON.
  • Perceived exertion was only significantly higher during the 10-20s microintervals.
  • Oscillations in heart rate were significantly greater during microintervals, while VO2 oscillations were minimally increased.

Conclusions:

  • Microintervals can be classified as oscillating low-intensity exercises.
  • These protocols meet traditional low-intensity criteria, with minimal impact on key physiological variables.
  • Microinterval training represents a novel exercise modality combining high muscular work with low metabolic disturbance.