Hazell, T. J., MacPherson, R. E., Gravelle, B. M., & Lemon, P. W. (2009). Importance of sprint interval training duration and recovery time on endurance and power performance. ACSM 56th Annual Meeting, Seattle, Washington, Presentation Number 976.

This study determined how shorter training bout durations and variable recovery times affect endurance and power performance. Recreationally active Ss (M = 23; F = 13) either did not train (the control condition) or completed repeated maximal cycle bouts (resistance = 10% body mass) with work:recovery intervals of 30 sec:4 min, 10 sec:4 min, or 10 sec:2 min assigned to sub-groups of Ss. Ss trained three times a week for two weeks starting with four bouts per session and increasing to five at the third bout and six at the fifth bout. Pre- and post-tests included 5 km cycle time trial, cycle VO2peak, and a 30-second Wingate Test.

As would be expected, the ability to maintain peak power over the training bouts was greater for the 10 sec:4 min and 10 sec:2 min groups than in the 30 sec:4 min group. Similarly, training bout minimum power was greater in the 10 sec:4 min and the 10 sec:2min groups than in the 30 sec:4 min group. All training groups improved endurance time trial performance from pre- to post. VO2peak increased in the 30 sec:4 min group and the 10 sec:4 min group, but not in the 10 sec:2 min group. Wingate peak power performance increased in the 30 sec:4 min and the 10 sec:4 min groups but not in the 10 sec:2 min group. Average Wingate power improved in the 30 sec:4 min and the 10 sec:4 min groups but not the 10 sec:2 min group.

Implication. Repeat 10- and 30-second sprint interval training bouts with two or four minutes recovery produce significant and similar improvements for 5-km time trial performance; but for VO2peak and power performance, 10 and 30 sec training bouts with 4 min recovery appear to be better.

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