Sprint interval training (SIT) and high intensity interval training (HIIT) are both great methods for improving aerobic endurance. Although these two methods seem similar, they actually work the body in different ways to bring about different adaptations, which when coupled together, greatly improves one’s aerobic capabilities. Both methods focus on something called ‘red zone running’ where the athlete’s %HR max should aim to be within the 90-100% zone (the red zone).
SIT works in a way where the athlete is required to complete short bouts of repeated sprints (30s) at maximal effort; either on a non-motorised treadmill or a cycle ergometer. With long rest periods between bouts to allow for the athlete to properly recover for the next bout. SIT has been proven to activate muscular oxidative enzymes which in turn, promotes a faster rate of production of ATP. The ultimate goal of SIT is to improve the extraction and utilisation of oxygen in the working muscles.
A typical session of SIT will consist of around 4-6 bouts of 30s sprints with 3-4 minutes rest between bouts (depending on level of fitness) and this session is to be completed 3 times per week. Each 30s sprint is also to be completed with maximal efforts, aiming for 100% HRmax each time! For example: 5 x 30s bouts = 2.5 mins, with 16 mins rest = 18.5 mins p/session. Times this by 3 = 55.5 mins p/week! And only 7.5 mins of that weekly total is spent actually exercising! The optimal time to incorporate SIT into a programme during the first 3-4 weeks of a 12-week camp prior to competition.
Onto HIIT and this method places more physiological focus on the cardiac muscles (heart) and the cardiovascular system. Similarly, to SIT, HIIT consists of repeated bouts of high intensity exercise followed by rest. However, with HIIT, the bouts are considerably longer, ranging from 4-8 minutes whilst maintaining HRmax of at least 90%. These bouts are then followed by a rest period of half the time of exercise e.g. 6 min bout = 3 min rest. HIIT is proven to improve stroke volume which is the amount of blood being pumped from the heart per beat and therefore increasing the amount of oxygen being transported to the muscles. The ultimate goal of HIIT is to improve the delivery of oxygen to the working muscles.
A typical HIIT session will consist of 4-6 bouts lasting between 4-8 mins each at ≥90% HRmax with half of the exercise time as rest after the bout. This is to be completed 4 times per week. For example: 5 x 6 min bouts = 30 mins, with 12 mins rest = 42 mins p/session. Times this by 4 = 168 mins p/week. The optimal time to incorporate HIIT into a training programme would be from the 4th to 10th week of a 12-week training camp prior to a competition.
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