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Updated: Jun 9, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Effectiveness of sprint interval training in enhancing adolescent physical fitness: a systematic review and
1Guangzhou Sport University, Guangdong Province, China.
Background:
Adolescents possess distinct physiological characteristics, including immature skeletal and neuromuscular development, which necessitate training modalities different from those designed for adults. Conventional training methods often present limitations in both efficiency and safety for this population.
Objectives:
This study aimed to quantify the effects of sprint interval training (SIT) on the physical fitness of adolescents, thereby providing evidence to support the optimization of training regimens for this demographic.
Methods:
PubMed, Web of Science, MEDLINE, and the Cochrane Library were searched systematically for eligible studies up to 2 June 2025. Study selection was performed according to the PICOS principle. Following data extraction, the Cochrane RoB 2.0 tool and the GRADE approach were employed to assess the risk of bias and the certainty of evidence, respectively. Data analysis was performed using Stata 18 software. Standardized mean differences (SMD) or mean differences (MD) with 95% confidence intervals were calculated as pooled effect estimates for all outcomes.
Results:
A total of 18 randomized controlled trials, involving a total of 565 participants, were included in the final analysis. The overall effects demonstrated that SIT significantly improves adolescents' aerobic capacity (VO2max, MD = 3.66, p = 0.000), anaerobic capacity (peak power, MD = 48.39, p = 0.001; average power, MD = 36.64, p = 0.001), jumping ability (squat jump, MD = 1.23, p = 0.000; countermovement jump, MD = 1.74, p = 0.000; standing long jump, MD = 6.81, p = 0.025), body composition (body mass index, SMD = -0.63, p = 0.002; body fat percentage, SMD = -0.68, p = 0.000), sprint ability (10 m, MD = -0.16, p = 0.007; 20 m, MD = -0.15, p = 0.001; 30 m, MD = -0.22, p = 0.022) and change-of-direction ability (T test, MD = -0.27, p = 0.000).
Conclusion:
SIT exerts significant positive effects on adolescents' aerobic capacity, anaerobic capacity, jumping ability, body composition, sprint ability, and change-of-direction ability. These findings support the use of SIT as an effective and time-efficient training method to enhance physical fitness in adolescents, with practical implications for both school physical education and athletic development programs. When implementing SIT, it is essential to adhere to the principles of adolescent physical development and apply individualized training protocols.
