Field based Comparison of Sprint Interval Training Protocols in Recreational Populations for Running

Abstract

The primary aim of this study was to address gaps in sprint interval training (SIT) literature by comparing physiological and perceptual responses to three distinct SIT protocols in recreationally active adults, an area where research predominantly focuses on competitive athletes. This investigation uniquely contributes to field-based comparisons of SIT protocols in recreational populations, with implications for optimizing cardiovascular and endurance training for broader demographics in sports science. Twenty-five recreationally active university students completed three distinct sprint interval training (SIT) protocols involving varied sprint and recovery durations. Metrics included both physiological and perceptual responses were evaluated. Repeated measures ANOVA indicated no significant differences in speed and distance covered in the initial 10 seconds among the different protocols (p>0.05). However, there were notable distinctions in RPE, average heart rate, peak heart rate, squat jump variability and blood lactate levels (p<0.05). The results interpret that 8×15-second protocol offers physiological and perceptual advantages, including reduced cardiovascular strain and perceived exertion, comparable sprint performance and lactate levels to longer protocols, which may improve training adherence and sustainability.The results underscore that shorter SIT intervals with reduced cardiovascular strain may facilitate prolonged high-intensity output, offering practical implications for sport science and athletic conditioning. By optimizing interval duration and recovery, athletes and recreational participants alike may better achieve cardiovascular and endurance goals, contributing to individualized and adaptable SIT programs that support diverse fitness levels and athletic performance demands.