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High Intensity Interval Training

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==Traditional Anaerobic Intervals==
High intensity Interval Training has been in use since before the [[Tabata]] study made the term popular. The Jack Daniel's 'R' paced workouts are a classic example of this tradition of anaerobic interval training. The Jack Daniel's 'R' intervals are performed at around mile/1500m pace<ref name="JD"/>, which is generally close to 100% [[VO2max|V̇O<sub>2</sub>max]]. The 'R' workouts are 12-40 repeats of 30-60 seconds with 1-4 min rests<ref name="JD-P132"/>. Jack Daniels mentions once having his athletes perform over 1,000 repetitions of one minute HIIT (4 minute rest) in a 14 day period, with two male athletes averaging 5:00 min/mile pace and therefore covering 250 miles<ref name="JD-P132"/>.
=Fellrnr's Tabata Audio=
I created a short audio file for my Tabata (WinTab), adding a countdown and interval counts. I started with [https://itunes.apple.com/us/album/sandstorm-ep/id251130083| Darude's Sandstorm], [[Remixing Music For Running| remixed it to 180 BPM]] and then extracted short snippets. I then recombined the snippets with voice countdowns so that I didn't need to look at a watch or timer to execute the workout. You can download or play [http://fellrnr.com/FellrnrTabata.mp3 the MP3 file of Fellrnr's Tabata]. (I believe that I'm making fair use of Darude's work, given I am only using a short section of the original and modifying it heavily. If you want to enjoy the overall song, this MP3 file is not it!)
=HIIT Training Mode=
There are various ways that HIIT could be performed, each with their own pros and cons.
! Notes
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Helgerud-2007<ref name="Helgerud-2007"/>
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Moderately trained
([[VO2max|V̇O<sub>2</sub>max]] 51-55)
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3 days/week
8 weeks
47x 15 seconds at 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 15 seconds at 70% [[Maximum Heart Rate|HR<sub>max</sub>]]
| Raised [[VO2max|V̇O<sub>2</sub>max]] 7.2%
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Short HIIT
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All groups improved economy, with no differences, and Lactate Threshold unchanged as a percentage of [[VO2max|V̇O<sub>2</sub>max]]
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| [[VO2max|V̇O<sub>2</sub>max]] unchanged
|-
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TjonnaLee-2008<ref name="TjonnaLee2008"/>
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Untrained, metabolic syndrome patients
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3 days/week
16 weeks
total 40 min,
| Raised [[VO2max|V̇O<sub>2</sub>max]] 36%
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HIIT
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Same calories burned in each group
Both groups had an equal reduction in body weight and blood pressure
| Raised [[VO2max|V̇O<sub>2</sub>max]] 16%
|-
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Gibala-2006<ref name="Gibala-2006"/>
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Recreationally active
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2 weeks
| '''HIIT'''
4-6x 30 seconds 'all out' + 4 min recovery
Totals for two weeks, 135 minutes and 950 Kj
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Same improvement in laboratory time trials
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HIIT
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Same improvement, but only 22% of the time commitment
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Totals for two weeks, 630 minutes and 6500 Kj
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Gorostiaga-1991<ref name="Gorostiaga-1991"/>
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Sedentary
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3 days/week
8 weeks
| Raised [[VO2max|V̇O<sub>2</sub>max]] 9-16%
No change in blood lactate during continuous exercise
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HIIT
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Same average work in each group
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Reduced blood lactate during continuous exercise by nearly 50%
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Franch-1998<ref name="Franch-1998"/>
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36 recreational runners
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3 days/week at high intensity
Plus 3 runs/week <= 65% [[Maximum Heart Rate|HR<sub>max</sub>]]
| Time to exhaustion increased 65%
[[Running Economy]] improved 0.9%
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Continuous High Intensity
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Better improvements from continuous training than HIIT, but the continuous training is at an unusually high intensity that is probably close to a 10K race, three times a week.
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[[Running Economy]] improved 3.1%
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BurgomasterHowarth-2007<ref name="BurgomasterHowarth2007"/>
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20 Untrained
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HIIT 3x week
Continuous 5x week
1.5 hours/week
~225 Kj/week
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Both increased [[VO2max|V̇O<sub>2</sub>peak]] by ~5%
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HIIT
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Similar changes in HIIT for 10% of the workload and 30% of the time of continuous training.
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2250 Kj/week
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Trapp-2008<ref name="Trapp-2008"/>
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34 sedentary women
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45 workouts over 15 weeks
| '''HIIT'''
Significant 31% reduction in fasting insulin
Significant reduction in [http://en.wikipedia.org/wiki/Leptin Leptin]
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HIIT
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HIIT produced similar improvements in fitness for a lower time commitment, as well as a reduction in body fat that was not seen with continuous exercise.
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No change in [http://en.wikipedia.org/wiki/Leptin Leptin]
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Tabata-1996<ref name="Tabata-1996"/>
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14 varsity level collage athletes ([[VO2max|V̇O<sub>2</sub>max]] ~50)
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5 days/week
6 weeks
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 14.5%
Increased anaerobic capacity by 28%
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HIIT
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HIIT produced a greater improvement in [[VO2max|V̇O<sub>2</sub>max]] for far less time commitment
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No change in anaerobic capacity
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EarnestTjønna-2013<ref name="EarnestTjønna2013"/>
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26 healthy overweight men (BMI 25-30)
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3 days/week
10 weeks
Diastolic blood pressure decreased 6.3 mmHg
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Similar results with both protocols
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This study showed remarkable results using a single high intensity bout of exercise.
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