Modified sprint interval training protocols: physiological and psychological responses to 4 weeks of training.
Sprint interval training (SIT) protocols involving brief =15 s) work bouts improve aerobic and anaerobic performance, highlighting peak speed generation as a potentially important adaptive stimulus. To determine the physiological and psychological effects of reducing the SIT work bout duration, while maintaining total exercise and recovery time, 43 healthy males (n 27) and females (n 16) trained for 4 weeks (3 times/week) using one of the following running SIT protocols: (i) 30:240 (n 11; 4 6 x 30 s bouts, 4 min rest) (ii) 15:120 (n 11; 8 12 x 15 s bouts, 2 min rest) (iii) 5:40 (n 12; 24 36 x 5 s bouts, 40 s rest) or (iv) served as a nonexercising control (n 9) Protocols were matched for total work (2 3 min) and rest (16 24 min) durations, as well as the work to rest ratio (1:8 s) Pre and post training measures included a graded maximal oxygen consumption test, a 5 km time trial, and a 30 s maximal sprint test. Self efficacy, enjoyment, and intentions were assessed following the last training session. Training improved maximal oxygen consumption (5.5% P 0.006) and time trial performance (5.2% P 0.039) with a main effect of time for peak speed (1.7% P 0.042) time to peak speed (25% P 0.001) and body fat percentage (1.4% P 0.001) that appeared to be driven by the training. There were no group effects for self efficacy (P 0.926) enjoyment (P 0.249) or intentions to perform SIT 3 (P 0.533) or 5 (P 0.951) times/week. This study effectively demonstrated that the repeated generation of peak speed during brief SIT work bouts sufficiently stimulates adaptive mechanisms promoting increases in aerobic and anaerobic capacity.
Applied physiology, nutrition, and metabolism Physiologie appliquee, nutrition et metabolisme