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.
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 VÌ‡O2
- and lower blood lactate levels.
Similarly, performing the HIIT sprints at 90% of maximum power output also allowed total workout time with a higher VÌ‡O2.
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