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Updated: Mar 11, 2026
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A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
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One Size Does Not Fit All: A Meta-Analysis of 115 Trials Comparing High-Intensity Interval and
Zhiyuan Bi1,2, Mingyue Yin1, Kai Xu1
1School of Athletic Performance, Shanghai University of Sport, Shanghai, China.
Scandinavian Journal of Medicine & Science in Sports
|March 10, 2026
Summary
High-intensity interval training (HIIT) significantly improves maximal oxygen uptake and anaerobic capacity compared to moderate-to-vigorous-intensity continuous training (MVICT). The benefits of HIIT vary based on individual characteristics and training protocols.
Area of Science:
- Exercise Physiology
- Sports Science
- Cardiovascular Health
Background:
- High-intensity interval training (HIIT) and moderate-to-vigorous-intensity continuous training (MVICT) are common exercise modalities.
- Understanding their comparative effectiveness is crucial for optimizing training programs across diverse populations.
- Individual characteristics and training parameters may influence exercise outcomes.
Purpose of the Study:
- To systematically compare the physiological and performance effects of HIIT versus MVICT.
- To investigate how participant factors (age, sex, training status) and protocol specifics (mode, interval type, intensity) moderate these effects.
- To synthesize evidence from randomized controlled trials using meta-analysis.
Main Methods:
- A systematic literature search was conducted across PubMed, Web of Science, and CNKI databases.
- Included were randomized controlled trials comparing chronic effects of HIIT and MVICT.
- A three-level meta-analysis with subgroup analyses and meta-regression was performed on data from 115 studies (3196 participants).
Main Results:
- HIIT showed significantly greater improvements than MVICT in relative and absolute maximal oxygen uptake, maximal aerobic power/speed, and mean anaerobic power.
- No significant differences were found for peak anaerobic power, intensity thresholds, exercise economy, or physical performance indices.
- Subgroup analyses indicated that training status, age, sex, interval type, and exercise mode moderated HIIT's superiority.
Conclusions:
- HIIT offers superior benefits for maximal oxygen uptake and anaerobic capacity compared to MVICT.
- Both training modalities yield comparable results for intensity thresholds, exercise economy, and physical performance.
- The relative effectiveness of HIIT is influenced by individual participant characteristics and the specific HIIT protocol used.
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