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Updated: May 14, 2026
08:27
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Cardiometabolic response to high intensity functional training versus rowing-based high intensity interval training
Todd A Astorino1, Madison Mower1, Armando Flores1
1Department of Kinesiology, CSU, San Marcos, CA, USA.
Sports Medicine and Health Science
|May 13, 2026
Summary
High-Intensity Functional Training (HIFT) and traditional High-Intensity Interval Training (HIIT) elicit similar vigorous intensities in healthy adults. HIFT resulted in higher peak heart rate and blood lactate levels compared to rowing HIIT.
Area of Science:
- Exercise Physiology
- Sports Science
- Cardiovascular Health
Background:
- High-Intensity Interval Training (HIIT) is a popular exercise modality.
- High-Intensity Functional Training (HIFT) incorporates varied bodyweight exercises.
- Comparing the cardiometabolic responses of HIIT and HIFT is crucial for exercise prescription.
Purpose of the Study:
- To compare the cardiometabolic responses between rowing HIIT and HIFT in healthy adults.
- To evaluate physiological markers such as maximal oxygen uptake, heart rate, and blood lactate.
Main Methods:
- Twenty-two healthy adults underwent incremental rowing exercise to determine maximal oxygen uptake and peak power output.
- Participants completed either rowing HIIT or HIFT protocols.
- Cardiometabolic responses including gas exchange, heart rate, and blood lactate were measured during and after exercise.
Main Results:
- Both HIFT and rowing HIIT elicited high intensities (92%-96% HRmax).
- HIFT resulted in significantly higher peak heart rate and time spent at high heart rate.
- HIFT also showed significantly higher mean and peak ventilation and blood lactate levels compared to rowing HIIT.
- Peak oxygen consumption was similar between the two training types, but mean oxygen consumption was lower during HIFT.
Conclusions:
- HIFT can elicit vigorous exercise intensities comparable to traditional rowing HIIT in healthy, active adults.
- HIFT may induce a greater cardiovascular and metabolic stress, indicated by higher heart rate, ventilation, and blood lactate responses.
- These findings suggest HIFT is a viable alternative for achieving high-intensity training goals.
Keywords:
Blood lactate concentrationCalorie expenditureCircuit trainingHigh intensity interval trainingOxygen uptakeMore Related Videos
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