Comparative Effects of Circuit Training, High-Intensity Interval Training, and Combined Training on Performance and...

Area of Science:

• Exercise Physiology
• Sports Science
• Biomechanics

Background:

• Master trail runners face time constraints and limited access to specific training environments.
• Time-efficient training modalities are needed to meet the physiological and biomechanical demands of trail running.
• This study investigates three time-efficient training methods for older trail runners.

Purpose of the Study:

• To compare the effects of circuit training, high-intensity interval training (HIIT), and combined training on performance and neuromuscular function in master trail runners.
• To identify optimal training strategies for improving trail running performance and physiological adaptations in this demographic.
• To evaluate the time-efficiency of different training modalities for master trail runners.

Main Methods:

• Forty master trail runners (35-55 years) were randomly assigned to circuit weight training, uphill-HIIT, or combined training for 12 weeks.
• All participants completed 3 weekly endurance sessions alongside 3 modality-specific sessions.
• Key outcomes included mountain trail time, running economy, maximal oxygen consumption (V̇O2max), anaerobic fitness, body composition, strength, power, and neuromuscular function.

Main Results:

• Both HIIT and combined training improved mountain trail performance and uphill running economy.
• Circuit and combined training enhanced lean mass, muscle strength, and jump power.
• All training groups showed improvements in V̇O2max, anaerobic fitness, leg stiffness, and balance.

Conclusions:

• HIIT and combined training are effective for enhancing uphill running economy and trail performance in master runners.
• Combined training offers complementary neuromuscular and endurance benefits, supporting multimodal strategies.
• These findings suggest that time-efficient multimodal training approaches can optimize performance for master trail runners.