Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials
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Objectives To examine the effects of different protocols of high-intensity interval training (HIIT) on VO 2 max improvements in healthy, overweight/obese and athletic adults, based on the classifications of work intervals, session volumes and training periods. Design Systematic review and meta-analysis. Methods PubMed, Scopus, Medline, and Web of Science databases were searched up to April 2018. Inclusion criteria were randomised controlled trials; healthy, overweight/obese or athletic adults; examined pre- and post-training VO 2 max/peak; HIIT in comparison to control or moderate intensity continuous training (MICT) groups. Results Fifty-three studies met the eligibility criteria. Overall, the degree of change in VO 2 max induced by HIIT varied by populations (SMD=0.41-1.81, p<0.05). When compared to control groups, even short-intervals (≤30s), low-volume (≤5min) and short-term HIIT (≤4weeks) elicited clear beneficial effects (SMD=0.79-1.65, p<0.05) on VO 2 max/peak. However, long-interval (≥2min), high-volume (≥15min) and moderate to long-term (≥4-12weeks) HIIT displayed significantly larger effects on VO 2 max (SMD=0.50-2.48, p<0.05). When compared to MICT, only long-interval (≥2min), high-volume (≥15min) and moderate to long-term (≥4-12weeks) HIIT showed beneficial effects (SMD=0.65-1.07, p<0.05). Conclusions Short-intervals (≤30s), low-volume (≤5min) and short-term (≤4weeks) HIIT represent effective and time-efficient strategies for developing VO 2 max, especially for the general population. To maximize the training effects on VO 2 max, long-interval (≥2min), high-volume (≥15min) and moderate to long-term (≥4-12weeks) HIIT are recommended.
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Increasing the work interval from 30 to 60 s led to an increase in maximal oxygen uptake, despite shorter total training duration.
“Increasing the work interval from 30 to 60 s led to an increase in maximal oxygen uptake, despite shorter total training duration (Wen et al., 2019).”
From High-Intensity Interval Training and Moderate-Intensity Continuous Training Affect Running Economy in Endurance Runners: A Systematic Review and Meta-Analysis of Randomized Controlled Trials (2025) · cites this paper as Wen et al., 2019
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“Increasing the work interval from 30 to 60 s led to an increase in maximal oxygen uptake, despite shorter total training duration (Wen et al., 2019).”
- Authors
- Wen, D., Utesch, T., Wu, J., Robertson, S., Liu, J., Hu, G., & Chen, H.
- Affiliations
- Fujian Normal University (CN)
- University of Münster (DE)
- Springfield College (US)
- Huaqiao University (CN)
- Corresponding author
- Chen, Haichun
- Venue
- Journal of Science and Medicine in Sport
- Publisher
- Elsevier BV
- Published
- 2019-08
- Volume
- 22
- Issue
- 8
- Pages
- 941-947
- ISSN
- 1440-2440 (ISSN-L)
- OpenAlex
- W2913568822
- Cited by
- 295
- References
- 10
- Citations by year
- 2026: 39 · 2025: 50 · 2024: 55 · 2023: 37 · 2022: 44 · 2021: 37 · 2020: 23 · 2019: 9
- FWCI
- 5.81
- Type
- journal article
- Language
- en
- Open access
- green
- vuir.vu.edu.au
- Licence
- Locations
- Journal of science and medicine in sport (publishedVersion)
- PubMed (publishedVersion)
- Victoria University Research Repository (Victoria University) (submittedVersion, cc-by-nc-nd)
- Funders
- Key Laboratory of Physical Motor Function Assessment, General Administration of Sport of China (ZGD1607235)
- Topics
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology › Physical Activity and Health
- Keywords
- high-intensity interval training, VO2max, peak oxygen uptake, training protocols, training duration, moderate-intensity continuous training, cardiorespiratory fitness
- MeSH terms
- High-Intensity Interval Training, Adult, Humans, Oxygen Consumption, Randomized Controlled Trials as Topic
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