10 or 30-S Sprint Interval Training Bouts Enhance Both Aerobic and Anaerobic Performance
Abstract
We assessed whether 10-s sprint interval training (SIT) bouts with 2 or 4 min recovery periods can improve aerobic and anaerobic performance. Subjects (n = 48) were assigned to one of four groups [exercise time (s):recovery time (min)]: (1) 30:4, (2) 10:4, (3) 10:2 or (4) control (no training). Training was cycling 3 week(-1) for 2 weeks (starting with 4 bouts session(-1), increasing 1 bout every 2 sessions, 6 total). Pre- and post-training measures included: VO(2max), 5-km time trial (TT), and a 30-s Wingate test. All groups were similar pre-training and the control group did not change over time. The 10-s groups trained at a higher intensity demonstrated by greater (P < 0.05) reproducibility of peak (10:4 = 96%; 10:2 = 95% vs. 30:4 = 89%), average (10:4 = 84%; 10:2 = 82% vs. 30:4 = 58%), and minimum power (10:4 = 73%; 10:2 = 69%; vs. 30:4 = 40%) within each session while the 30:4 group performed ~2X (P < 0.05) the total work session(-1) (83-124 kJ, 4-6 bouts) versus 10:4 (38-58 kJ); 10:2 (39-59 kJ). Training increased TT performance (P < 0.05) in the 30:4 (5.2%), 10:4 (3.5%), and 10:2 (3.0%) groups. VO(2max) increased in the 30:4 (9.3%) and 10:4 (9.2%), but not the 10:2 group. Wingate peak power kg(-1) increased (P < 0.05) in the 30:4 (9.5%), 10:4 (8.5%), and 10:2 (4.2%). Average Wingate power kg(-1) increased (P < 0.05) in the 30:4 (12.1%) and 10:4 (6.5%) groups. These data indicate that 10-s (with either 2 or 4 min recovery) and 30-s SIT bouts are effective for increasing anaerobic and aerobic performance.
Integrity signals
Registry
Cites
Statistics
Claims the paper makes
Claims other papers make about this one
Each is checked against this paper’s own text: does it say what the citing paper says it does?
Very low-volume interval training protocols can improve VO2 peak.
“The potential for very low-volume interval training protocols to improve VO2 peak has also been described by Ma et al. [11] and Hazell et al. [12].”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [12]
Cites
Body composition from fluid spaces and density: analysis of methods. 1961.
Siri, W. E. (1994) · PubMed · Cited by 2,556 · see citing works
Wisløff, U., Støylen, A., Loennechen, J. P., Bruvold, M., Rognmo, Ø., Haram, P. M., Tjønna, A. E., Helgerud, J., Slørdahl, S. A., Lee, S. J., et al. (2007) · Circulation · doi:10.1161/circulationaha.106.675041 · Cited by 1,996 · see citing works
Revision of the Physical Activity Readiness Questionnaire (PAR-Q).
Thomas, S. G., Reading, J., & Shephard, R. J. (1992) · PubMed · Cited by 1,952 · see citing works
Techniques for Measuring Body Composition
National Research Council (1961) · National Academies Press eBooks · doi:10.17226/21603 · Cited by 1,616 · see citing works
Burgomaster, K. A., Howarth, K. R., Phillips, S. M., Rakobowchuk, M., MacDonald, M. J., McGee, S. L., & Gibala, M. J. (2008) · The Journal of Physiology · doi:10.1113/jphysiol.2007.142109 · Cited by 1,257 · see citing works
Gibala, M. J., Little, J. P., Van Essen, M., Wilkin, G. P., Burgomaster, K. A., Safdar, A., Raha, S., & Tarnopolsky, M. A. (2006) · The Journal of Physiology · doi:10.1113/jphysiol.2006.112094 · Cited by 1,082 · see citing works
The Scientific Basis for High-Intensity Interval Training
Laursen, P. B., & Jenkins, D. G. (2002) · Sports Medicine · doi:10.2165/00007256-200232010-00003 · Cited by 1,038 · see citing works
Burgomaster, K. A., Hughes, S. C., Heigenhauser, G. J. F., Bradwel, S. N., & Gibala, M. J. (2005) · Journal of Applied Physiology · doi:10.1152/japplphysiol.01095.2004 · Cited by 856 · see citing works
Rognmo, Ø., Hetland, E. V., Helgerud, J., Hoff, J., & Slørdahl, S. A. (2004) · European Journal of Cardiovascular Prevention & Rehabilitation · doi:10.1097/01.hjr.0000131677.96762.0c · Cited by 707 · see citing works
Bogdanis, G. C., Nevill, M. E., Boobis, L. H., & Lakomy, H. K. (1996) · Journal of Applied Physiology · doi:10.1152/jappl.1996.80.3.876 · Cited by 691 · see citing works
Gibala, M. J., & McGee, S. L. (2008) · Exercise and Sport Sciences Reviews · doi:10.1097/jes.0b013e318168ec1f · Cited by 682 · see citing works
A new air displacement method for the determination of human body composition
DEMPSTER, P., & AITKENS, S. (1995) · Medicine & Science in Sports & Exercise · doi:10.1249/00005768-199512000-00017 · Cited by 678 · see citing works
Muscle performance and enzymatic adaptations to sprint interval training
MacDougall, J. D., Hicks, A. L., MacDonald, J. R., McKelvie, R. S., Green, H. J., & Smith, K. M. (1998) · Journal of Applied Physiology · doi:10.1152/jappl.1998.84.6.2138 · Cited by 442 · see citing works
Burgomaster, K. A., Heigenhauser, G. J. F., & Gibala, M. J. (2006) · Journal of Applied Physiology · doi:10.1152/japplphysiol.01220.2005 · Cited by 432 · see citing works
Recovery of power output and muscle metabolites following 30 s of maximal sprint cycling in man
Bogdanis, G. C., Nevill, M. E., Boobis, L. H., Lakomy, H. K., & Nevill, A. M. (1995) · The Journal of Physiology · doi:10.1113/jphysiol.1995.sp020533 · Cited by 431 · see citing works
Gibala, M. J., McGee, S. L., Garnham, A. P., Howlett, K. F., Snow, R. J., & Hargreaves, M. (2009) · Journal of Applied Physiology · doi:10.1152/japplphysiol.90880.2008 · Cited by 427 · see citing works
Warburton, D. E. R., McKenzie, D. C., Haykowsky, M. J., Taylor, A., Shoemaker, P., Ignaszewski, A. P., & Chan, S. (2005) · The American Journal of Cardiology · doi:10.1016/j.amjcard.2004.12.063 · Cited by 305 · see citing works
Muscle glycogenolysis and H+ concentration during maximal intermittent cycling.
Spriet, L. L., Lindinger, M. I., McKelvie, R. S., Heigenhauser, G. J., & Jones, N. L. (1989) · Journal of Applied Physiology · doi:10.1152/jappl.1989.66.1.8 · Cited by 294 · see citing works
Burgomaster, K. A., Cermak, N. M., Phillips, S. M., Benton, C. R., Bonen, A., & Gibala, M. J. (2007) · American Journal of Physiology-Regulatory, Integrative and Comparative Physiology · doi:10.1152/ajpregu.00503.2006 · Cited by 255 · see citing works
Åstrand, I., Åstrand, P., Christensen, E. H., & Hedman, R. (1960) · Acta Physiologica Scandinavica · doi:10.1111/j.1748-1716.1960.tb01879.x · Cited by 254 · see citing works
Muscle power and metabolism in maximal intermittent exercise.
McCartney, N., Spriet, L. L., Heigenhauser, G. J., Kowalchuk, J. M., Sutton, J. R., & Jones, N. L. (1986) · Journal of Applied Physiology · doi:10.1152/jappl.1986.60.4.1164 · Cited by 242 · see citing works
Harmer, A. R., McKenna, M. J., Sutton, J. R., Snow, R. J., Ruell, P. A., Booth, J., Thompson, M. W., Mackay, N., Stathis, C. G., Crameri, R. M., et al. (2000) · Journal of Applied Physiology · doi:10.1152/jappl.2000.89.5.1793 · Cited by 195 · see citing works
Influence of sprint training on human skeletal muscle purine nucleotide metabolism
Stathis, C. G., Febbraio, M. A., Carey, M., & Snow, R. J. (1994) · Journal of Applied Physiology · doi:10.1152/jappl.1994.76.4.1802 · Cited by 160 · see citing works
Photoluminescence study of the interface in type II InAlAs–InP heterostructures
Vignaud, D., Wallart, X., Mollot, F., & Sermage, B. (1998) · Journal of Applied Physics · doi:10.1063/1.368275 · Cited by 119 · see citing works
Myohemoglobin as an Oxygen‐Store in Man
Åstrand, I., Åstrand, P., Christensen, E. H., & Hedman, R. (1960) · Acta Physiologica Scandinavica · doi:10.1111/j.1748-1716.1960.tb01880.x · Cited by 109 · see citing works
Muscle metabolism during sprint exercise in man: influence of sprint training
Barnett, C., Carey, M., Proietto, J., Cerin, E., Febbraio, M. A., & Jenkins, D. G. (2004) · Journal of science and medicine in sport · doi:10.1016/s1440-2440(04)80026-4 · Cited by 102 · see citing works
Reliability of Air Displacement Plethysmography in a Large, Heterogeneous Sample
Noreen, E. E., & Lemon, P. W. R. (2006) · Medicine & Science in Sports & Exercise · doi:10.1249/01.mss.0000228950.60097.01 · Cited by 95 · see citing works
Self-citationInterval Training and Performance
Daniels, J., & Scardina, N. (1984) · Sports Medicine · doi:10.2165/00007256-198401040-00006 · Cited by 90 · see citing works
Flagged first, then by citations
Cited by
Sorted by citations
Gillen, J. B., Percival, M. E., Skelly, L. E., Martin, B. J., Tan, R. B., Tarnopolsky, M. A., & Gibala, M. J. (2014) · PLoS ONE · doi:10.1371/journal.pone.0111489 · Cited by 181 · see citing works
Tjønna, A. E., Leinan, I. M., Bartnes, A. T., Jenssen, B. M., Gibala, M. J., Winett, R. A., & Wisløff, U. (2013) · PLoS ONE · doi:10.1371/journal.pone.0065382 · Cited by 167 · see citing works
Wood, K. M., Olive, B., LaValle, K., Thompson, H., Greer, K., & Astorino, T. A. (2016) · Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000001042 · Cited by 96 · see citing works
Moniz, S. C., Islam, H., & Hazell, T. J. (2020) · Scandinavian Journal of Medicine & Science in Sports · doi:10.1111/sms.13610 · Cited by 78 · see citing works
Self-citationSkleryk, J. R., Karagounis, L. G., Hawley, J. A., Sharman, M. J., Laursen, P. B., & Watson, G. (2013) · Diabetes Obesity and Metabolism · doi:10.1111/dom.12150 · Cited by 63 · see citing works
K. Ma, J., D. Scribbans, T., A. Edgett, B., Colin Boyd, J., A. Simpson, C., P. Little, J., & J. Gurd, B. (2013) · Open Journal of Molecular and Integrative Physiology · doi:10.4236/ojmip.2013.34027 · Cited by 47 · see citing works
Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E., & Jensen, J. (2020) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph17113865 · Cited by 24 · see citing works
- Authors
- Hazell, T. J., MacPherson, R. E. K., Gravelle, B. M. R., & Lemon, P. W. R.
- Affiliations
- Western University (CA)
- Corresponding author
- Hazell, Tom J.
- Venue
- European Journal of Applied Physiology
- Published
- 2010-04-28
- Volume
- 110
- Issue
- 1
- Pages
- 153-160
- ISSN
- 0020-9376 (ISSN-L)
- 1439-6319
- 1439-6327
- OpenAlex
- W1999125202
- Cited by
- 272
- References
- 28
- Citations by year
- 2026: 11 · 2025: 14 · 2024: 10 · 2023: 15 · 2022: 21 · 2021: 16 · 2020: 16 · 2019: 23 · 2018: 19 · 2017: 26 · 2016: 23 · 2015: 18 · 2014: 21 · 2013: 22 · 2012: 8
- FWCI
- 12.47
- Type
- journal article
- Language
- en
- Open access
- closed
- Licence
- www.springer.com/tdm (tdm)
- Locations
- European Journal of Applied Physiology (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- sprint interval training, recovery interval, aerobic performance, anaerobic performance, VO2max, 5 km time trial, Wingate test, peak power, cycling, exercise intensity
- MeSH terms
- Adult, Bicycling, Body Composition, Exercise Test, Female, Humans, Male, Muscle Contraction, Oxygen Consumption, Time Factors, Reproducibility of Results, Anaerobic Threshold, Exercise, Muscle, Skeletal, Recovery of Function, Muscle Strength, Athletic Performance, Young Adult
About these checks
Registry, retraction, Cites and statistics results are computed, not judged, with one exception: a printed reference that no index lists is read once by a model before it counts as a citation error. Claims are extracted by a model and kept only when their quote appears verbatim in the text; each cited source is then checked, with a model’s help, for whether it says what the claim relies on. Those verdicts can be wrong — read the claim’s quote and the cited source before relying on one.
Statistics and arithmetic are recomputed, not judged.
Confidence bands are shown only for fields calibrated on our annotated test set. None is calibrated yet, so no band is shown.
What counts as a claim ›How we measure confidence ›How we check this ›
Are you an author, or do you see a problem with this page? Request a review
