Related Experiment Video
Updated: Feb 27, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Effects of High-Intensity Interval Training Versus Sprint Interval Training on Factors Related to Endurance
Yang Xiao1, Jiayi Li2, Zhengwu Deng3
1School of Physical Education, Wuhan Sports University, Wuhan, China.
Abstract:
Xiao, Y, Li, J, Deng, Z, and Gao, W. Effects of high-intensity interval training versus sprint interval training on factors related to endurance performance: A systematic review and meta-analysis. J Strength Cond Res 40(3): 344-355, 2026-This meta-analysis aimed to compare the long-term effects (≥2 weeks) of high-intensity interval training (HIIT) and sprint interval training (SIT) on endurance performance-related outcomes, including maximal oxygen uptake (V̇o2max), endurance performance, maximal aerobic power/velocity (MAP/MAV), lactate threshold, and running economy. A systematic literature search was conducted using the keywords "high-intensity interval training" and "sprint interval training" in the Web of Science, PubMed, and SPORTDiscus databases. A random-effects model was applied, with standardized mean difference (SMD) calculated for each outcome. Subgroup and regression analyses were performed to examine potential moderating factors. Twelve randomized crossover trials involving 460 subjects were included. High-intensity interval training significantly outperformed SIT in improving V̇o2max (SMD = 0.56, 95% confidence interval [CI]: 0.23-0.88; p < 0.001) and MAP/MAV (SMD = 0.40, 95% CI: 0.06-0.75; p = 0.02). Subgroup analysis revealed that HIIT programs lasting more than 8 weeks were particularly effective for enhancing V̇o2max (SMD = 2.13, p = 0.01), while protocols incorporating work intervals longer than 4 minutes also showed significant benefits (SMD = 1.40, p = 0.03). Furthermore, HIIT resulted in greater improvements in time trial performance compared with SIT in moderately trained individuals. HIIT showed greater improvements in aerobic capacity than SIT, particularly for long-interval protocols (>4 minutes, >8 weeks). Although most outcomes were of low or very low quality (except MAP/MAV), these findings suggest that athletes and coaches may incorporate 3-6 intervals of 4-5 minutes at 80-95% MAV, 2-3 sessions per week, to enhance aerobic capacity.
More Related Videos
09:19Short Session High Intensity Interval Training and Treadmill Assessment in Aged Mice
Published on: February 2, 2019
07:40Impact of High-intensity Interval Exercise and Moderate-Intensity Continuous Exercise on the Cardiac Troponin T Level at an Early Stage of Training
Published on: October 10, 2019
Related Concept Videos
01:27Exercise and Muscle Performance
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
01:20Exercise and Cardiovascular Response
Light to moderate physical activity initiates a series of interconnected responses in the body. The heart rate modestly increases in anticipation of the workout, followed by widespread vasodilation as oxygen consumption by skeletal muscles increases. This results in decreased peripheral resistance, increased capillary blood flow, and accelerated...
01:17Exercise and Cardiac Output
Sustained exercise increases the muscles' oxygen demand, which can be...
01:30Factors Influencing Heart Rate
Let us explore the significant factors affecting heart rate, including age, body temperature, posture, acute pain, chemical influences,...