A combination of HIIT and low- to moderate-intensity exercise training — which elite athletes use — is likely the best way to improve aerobic exercise performance. Research shows that combining HIIT with moderate-intensity training is more effective for improving aerobic capacity than moderate-intensity training alone.[1] However, when workouts are matched for energy expenditure, HIIT may improve VO2max by an additional 1.2–3.3 mL/kg/min versus moderate-intensity training,[2][3] despite requiring an approximately 2- to 3-fold lower time commitment.[4]
Lower-volume HIIT — also known as sprint-interval training (SIT) — consisting of maximal effort 30-second sprints is shown to improve running economy and 10-kilometer time trial performance in runners.[5] However, longer intervals (2–4 minutes) may be more effective for improving VO2max compared to shorter intervals (10–30 seconds). Additionally, for HIIT to be most effective at improving VO2max, the ideal workout duration should be greater than 15 minutes.[3]
References
- ^Roxburgh BH, Nolan PB, Weatherwax RM, Dalleck LCIs moderate intensity exercise training combined with high intensity interval training more effective at improving cardiorespiratory fitness than moderate intensity exercise training alone?J Sports Sci Med.(2014-Sep)
- ^Milanović Z, Sporiš G, Weston MEffectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled TrialsSports Med.(2015 Oct)
- ^Williams CJ, Gurd BJ, Bonafiglia JT, Voisin S, Li Z, Harvey N, Croci I, Taylor JL, Gajanand T, Ramos JS, Fassett RG, Little JP, Francois ME, Hearon CM, Sarma S, Janssen SLJE, Van Craenenbroeck EM, Beckers P, Cornelissen VA, Pattyn N, Howden EJ, Keating SE, Bye A, Stensvold D, Wisloff U, Papadimitriou I, Yan X, Bishop DJ, Eynon N, Coombes JSA Multi-Center Comparison of O Trainability Between Interval Training and Moderate Intensity Continuous Training.Front Physiol.(2019)
- ^Gibala MJPhysiological basis of interval training for performance enhancement.Exp Physiol.(2021-12)
- ^Skovgaard C, Christiansen D, Christensen PM, Almquist NW, Thomassen M, Bangsbo JEffect of speed endurance training and reduced training volume on running economy and single muscle fiber adaptations in trained runners.Physiol Rep.(2018-02)