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A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
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Published on: February 22, 2022

Long start strategy in high-intensity interval training in Rugby Union Academy players.

Loïc Louit1,2, Virgile Merlen2,3, Quentin Bretonneau3

  • 1Laboratory Youth-Physical Activity and Sports-Health (J-AP2S), Toulon University, Toulon, France.

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Summary

High-intensity interval training (HIIT) with a long-start strategy (HIIT-LS) resulted in greater total distance covered compared to constant work intervals (HIIT-C). HIIT-LS was better tolerated, indicating potential benefits for training load management in athletes.

Keywords:
HIITendurance traininghigh-intensity exercisemaximal oxygen consumptionphysical fitnessteam sport

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Training Methodologies

Background:

  • High-intensity interval training (HIIT) optimizes time at high oxygen uptake.
  • The long-start (HIIT-LS) approach, with longer initial work phases, remains understudied.
  • Investigating HIIT-LS responses is crucial for optimizing training protocols.

Purpose of the Study:

  • To compare external load, physiological responses, and perceived exertion between HIIT-LS and constant work-interval HIIT (HIIT-C).
  • To evaluate the efficacy of a novel long-start HIIT protocol in rugby union players.

Main Methods:

  • Nine male academy rugby union players participated in a counterbalanced crossover design.
  • Players completed both HIIT-C (2x8x30s work/15s rest) and HIIT-LS (2x7 reps: 3x45s + 4x30s work/15s rest).
  • Exercise intensity was set relative to maximal velocity; differences were analyzed using t-tests or Wilcoxon signed-rank tests.

Main Results:

  • HIIT-LS yielded greater total distance and distance covered above 7 km/h compared to HIIT-C (p < 0.01).
  • No significant difference was found in time spent at ≥90% VO2peak (p = 0.25).
  • Perceived exertion was significantly lower following HIIT-LS (p < 0.05).

Conclusions:

  • HIIT-LS and HIIT-C do not differ in time spent at high oxygen uptake levels.
  • HIIT-LS demonstrates better tolerance, evidenced by lower perceived exertion.
  • HIIT-LS may offer practical advantages for training load management in team-sport athletes.