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==Tabata==
''Main article: [[Tabata]]''
The [[Tabata]] workout is one of the best known protocols for HIIT and consists of 7-8 repeats of 20 seconds at 170% of [[VO2max|V̇O<sub>2</sub>max]] with 10 seconds rest. The number of repetitions is defined by how long the required intensity can be maintained. An athlete should be able to complete 7-8 intervals; if 9 can be performed, the intensity is increased. However, few people actually follow the [[Tabata]] protocol because it requires specialist equipment to measure [[VO2max|V̇O<sub>2</sub>max]], then calculate 1.7x the [[VO2max|V̇O<sub>2</sub>max]] workload that should be used. In practice, most people do what I call the WinTab workout (see below).
==Wingate==
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 9.5%
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
| '''4x HIIT'''
10 min [[Warmup]]
4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]]
5 min [[Cooldown]]
total 40 min
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 13%
Work economy improved by 13%
Systolic blood pressure decreased 3.2 mmHg
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.
|-
| '''1x HIIT'''
10 min [[Warmup]]
4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]]
5 min [[Cooldown]]
total 19 min
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 10%
Work economy improved by 14%
Systolic blood pressure decreased 6.2 mmHg
Diastolic blood pressure decreased 7.7 mmHg
|}
==HIIT Studies on Untrained or Moderately Active Subjects==
* 5 state level middle distance runners that underwent 4 weeks of HIIT training reduced their 3K time by 2.8% (10:16 to 9:59) and [[VO2max|V̇O<sub>2</sub>max]] by 4.9% (61 to 64)<ref name="Smith-1999"/>. The HIIT training consisted of 2 sessions per week of 6 intervals at 100% [[VO2max|V̇O<sub>2</sub>max]] with time varying between 60-75% [[vVO2max|T<sub>lim</sub>]], plus one weekly run of 30 min at 60% v[[VO2max|V̇O<sub>2</sub>max]]. For these runners, [[vVO2max|T<sub>lim</sub>]] averaged 225 seconds, so the intervals were between 135 and 170 seconds.
* Well trained, competitive runners trained twice a week for four weeks with intervals at 100% [[VO2max|V̇O<sub>2</sub>max]] for either 6x 60% [[vVO2max|T<sub>lim</sub>]] (133 sec) or 5x 70% (154 sec) [[vVO2max|T<sub>lim</sub>]], resting for twice the interval time. Their 3K time improved by 17.6 sec (60% [[vVO2max|T<sub>lim</sub>]]) or 6.3 sec (70% [[vVO2max|T<sub>lim</sub>]]), but there was no change in their 5K time<ref name="Smith-2003"/>.
* 41 elite ([[VO2max|V̇O<sub>2</sub>peak]] ~65) cyclists and triathletes were split into four groups, with three groups using the HIIT described below and the fourth acting as a control that followed only low to moderate intensity training<ref name="Laursen-3-2002"/>. Note that groups 1 and 2 vary only in their rest time, which is based on [[Heart Rate]] dropping to 65% of [[Maximum Heart Rate|HR<sub>max</sub>]] in group 2 (averaging around 180 seconds). This was a demanding regime, as the subjects reached exhaustion on nearly every HIIT training session, with ''''''only 64% of the dictated intervals actually completed''''''. Note that like comparison of different workouts above, the shorter HIIT produced a similar improvement in 40K performance without the accompanying rise in [[VO2max|V̇O<sub>2</sub>max]] which was not statistically different between group 3 and the controls.
{| class="wikitable"
! Group
<ref name="LoR-P477">Timothy Noakes, Lore of runnin, date 2003, publisher Human Kinetics, location Champaign, IL, isbn 0-87322-959-2, pages 447*448</ref>
<ref name="militarytimes.com"> http://militarytimes.com/blogs/pt365/2012/05/07/army-master-sgt-mike-morton-and-his-14-year-journey-to-the-badwater-135-ultramarathon/, http://militarytimes.com/blogs/pt365/2012/05/07/army-master-sgt-mike-morton-and-his-14-year-journey-to-the-badwater-135-ultramarathon/, Accessed on 26 February 2013</ref>
<ref name="EarnestTjønna2013">Conrad P. Earnest, Arnt Erik Tjønna, Ingeborg Megaard Leinan, Anette Thoresen Bartnes, Bjørn M. Jenssen, Martin J. Gibala, Richard A. Winett, Ulrik Wisløff, Low- and High-Volume of Intensive Endurance Training Significantly Improves Maximal Oxygen Uptake after 10-Weeks of Training in Healthy Men, PLoS ONE, volume 8, issue 5, 2013, pages e65382, ISSN [http://www.worldcat.org/issn/1932-6203 1932-6203], doi [http://dx.doi.org/10.1371/journal.pone.0065382 10.1371/journal.pone.0065382]</ref>
</references>