Impact of time and work:rest ratio matched sprint interval training programmes on performance: A randomised controlled trial

Abstract

Objectives: The aim of this study was to examine the effects of a short training intervention using two repeated sprint protocols matched for total sprint duration and work:rest ratio.

Design: Randomised-controlled trial.

Methods: Thirty physically active males were randomly allocated to one of two sprint training groups: a 6s group, a 30s group or a non-exercising control. The training groups were matched for work:rest ratio and total sprint time per session, and completed 6 training sessions over a 2-week period. Before and after the 2 week training period, participants completed a VO_2max test and a 10km time trial on a cycle ergometer.

Results: Time trial performance increased significantly by 5.1% in 6s (630±115s to 598±92s; p<0.05) and 6.2% in 30s (579±68s to 543±85s; p<0.05) from baseline testing, but there was no significant change in the control group (p>0.05), and no significant difference between exercise groups (p>0.05). The 6s group increased peak power output by 9.0% (from 1092±263W to 1181±248W; p<0.05) from sprint session 1 to 6, and the 30s group by 20.0% (1041±161W to 1237±159W; p<0.05).

Conclusions: This study indicates that both 6 and 30s bouts of repeated sprint exercise, matched for total sprint duration and W:R can improve athletic performance.

Keywords: Athletic; Cycling; Exercise; HIIT; Time-trial.