Which HIIT Sprints Are Best?

Research published in the Journal of Strength & Conditioning Research shows that short-duration interval sprints (30 sec) allow athletes to complete longer and more metabolically challenging HIIT workouts.

And if you’re trying to be a better athlete…..longer and more metabolically challenging HIIT workouts is exactly what you want.

The Study

Researchers had 12 recreationally competitive triathletes perform 4 HIIT sessions on an exercise bicycle. The HIIT sessions ranged in intensity (90-100% Max Power Output) and duration (30 secs-3 minutes).

They found that the 30 sec on / 30 sec off HIIT sprints allowed the athletes to perform:

• longer sessions
• with a higher V̇O₂
• and lower blood lactate levels.

Similarly, performing the HIIT sprints at 90% of maximum power output also allowed total workout time with a higher V̇O₂.

Conclusion

The researchers concluded that shorter sprints (30 sec) at submaximal intensity (90% MPO) allows athletes to perform more effective HIIT workouts.

And I agree.

I would also suggest you experiment with:

• Even shorter HIIT sprints – as low as 10 sec
• Complete rest between sprints rather than a slow cycle or walking around
• Blood buffering agents – sodium/potassium bicarbonate
• Playing with the duration of rest periods – they used a 1:1 work:rest ratio in the test – my athletes vary between a 2:1 ratio to a 1:5 ratio

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Reference

• Journal of Strength & Conditioning Research

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