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=HIIT Training Methods=
There are various ways that HIIT could be performed, each with their own pros and cons.
{| class="wikitable"
! Mode
! Pros
=HIIT Running Paces=
I don't generally recommend running HIIT workouts because of the high speeds required. Below is a sampling of the HIIT paces for different fitness levels ([[VO2max|V̇O<sub>2</sub>max]]). For each level, the 5K and marathon times are given, along with the pace that corresponds to 90%, 100% and 170% of [[VO2max|V̇O<sub>2</sub>max]].
{| class="wikitable"
! [[VO2max|V̇O<sub>2</sub>max]]
! 35
==HIIT Comparisons on Untrained or Moderately Active Subjects==
The table below looks at studies that have compared HIIT with other types of training, often Continuous Moderate Exercise (CME). These studies on untrained or moderately trained subjects generally show a greater improvement in fitness measure compared with other forms of training, or similar improvements for far less training time.
{| class="wikitable"
! Study
! Subjects
! Notes
|-
| rowspan="4" |rowspan="4"|
Helgerud-2007<ref name="Helgerud-2007"/>
| rowspan="4" |rowspan="4"|
Moderately trained
([[VO2max|V̇O<sub>2</sub>max]] 51-55)
| rowspan="4" |rowspan="4"|
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%
| rowspan="4" |rowspan="4"|
Short HIIT
| rowspan="4" |rowspan="4"| All groups improved economy, with no differences, and [[Lactate Threshold ]] unchanged as a percentage of [[VO2max|V̇O<sub>2</sub>max]]
|-
| '''Long HIIT'''
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5.5%
|-
| '''[[Lactate threshold Threshold]] run'''
24 min at 85% [[Maximum Heart Rate|HR<sub>max</sub>]]
| [[VO2max|V̇O<sub>2</sub>max]] unchanged
| [[VO2max|V̇O<sub>2</sub>max]] unchanged
|-
| rowspan="2" |rowspan="2"|
TjonnaLee-2008<ref name="TjonnaLee2008"/>
| rowspan="2" |rowspan="2"|
Untrained, metabolic syndrome patients
| rowspan="2" |rowspan="2"|
3 days/week
16 weeks
total 40 min,
| Raised [[VO2max|V̇O<sub>2</sub>max]] 36%
| rowspan="2" |rowspan="2"|
HIIT
| rowspan="2" |rowspan="2"|
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%
|-
| rowspan="2" |rowspan="2"|
Gibala-2006<ref name="Gibala-2006"/>
| rowspan="2" |rowspan="2"|
Recreationally active
| rowspan="2" |rowspan="2"|
2 weeks
| '''HIIT'''
4-6x 30 seconds 'all out' + 4 min recovery
Totals for two weeks, 135 minutes and 950 Kj
| rowspan="2" |rowspan="2"|
Same improvement in laboratory time trials
| rowspan="2" |rowspan="2"|
HIIT
| rowspan="2" |rowspan="2"|
Same improvement, but only 22% of the time commitment
|-
Totals for two weeks, 630 minutes and 6500 Kj
|-
| rowspan="2" |rowspan="2"|
Gorostiaga-1991<ref name="Gorostiaga-1991"/>
| rowspan="2" |rowspan="2"|
Sedentary
| rowspan="2" |rowspan="2"|
3 days/week
8 weeks
30x 30 sec @ 100% [[VO2max|V̇O<sub>2</sub>max]] + 30 sec rest
| Raised [[VO2max|V̇O<sub>2</sub>max]] 9-16%
No change in blood lactate [[Lactate]] during continuous exercise | rowspan="2" |rowspan="2"|
HIIT
| rowspan="2" |rowspan="2"|
Same average work in each group
|-
30 minutes at 50% [[VO2max|V̇O<sub>2</sub>max]]
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5-7%
Reduced blood lactate [[Lactate]] during continuous exercise by nearly 50%
|-
| rowspan="3" |rowspan="3"|
Franch-1998<ref name="Franch-1998"/>
| rowspan="3" |rowspan="3"|
36 recreational runners
| rowspan="3" |rowspan="3"|
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%
| rowspan="3" |rowspan="3"|
Continuous High Intensity
| rowspan="3" |rowspan="3"|
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.
|-
[[Running Economy]] improved 3.1%
|-
| rowspan="2" |rowspan="2"|
BurgomasterHowarth-2007<ref name="BurgomasterHowarth2007"/>
| rowspan="2" |rowspan="2"|
20 Untrained
| rowspan="2" |rowspan="2"|
HIIT 3x week
Continuous 5x week
1.5 hours/week
~225 Kj/week
| rowspan="2" |rowspan="2"|
Both increased [[VO2max|V̇O<sub>2</sub>peak]] by ~5%
| rowspan="2" |rowspan="2"|
HIIT
| rowspan="2" |rowspan="2"|
Similar changes in HIIT for 10% of the workload and 30% of the time of continuous training.
|-
2250 Kj/week
|-
| rowspan="2" |rowspan="2"|
Trapp-2008<ref name="Trapp-2008"/>
| rowspan="2" |rowspan="2"|
34 sedentary women
| rowspan="2" |rowspan="2"|
45 workouts over 15 weeks
| '''HIIT'''
Significant 31% reduction in fasting insulin
Significant reduction in [http://en.wikipedia.org/wiki/Leptin Leptin]
| rowspan="2" |rowspan="2"|
HIIT
| rowspan="2" |rowspan="2"|
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.
|-
No change in [http://en.wikipedia.org/wiki/Leptin Leptin]
|-
| rowspan="2" |rowspan="2"|
Tabata-1996<ref name="Tabata-1996"/>
| rowspan="2" |rowspan="2"|
14 varsity level collage athletes ([[VO2max|V̇O<sub>2</sub>max]] ~50)
| rowspan="2" |rowspan="2"|
5 days/week
6 weeks
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 14.5%
Increased anaerobic capacity by 28%
| rowspan="2" |rowspan="2"|
HIIT
| rowspan="2" |rowspan="2"|
HIIT produced a greater improvement in [[VO2max|V̇O<sub>2</sub>max]] for far less time commitment
|-
No change in anaerobic capacity
|-
| rowspan="2" |rowspan="2"|
EarnestTjønna-2013<ref name="EarnestTjønna2013"/>
| rowspan="2" |rowspan="2"|
26 healthy overweight men (BMI 25-30)
| rowspan="2" |rowspan="2"|
3 days/week
10 weeks
Diastolic blood pressure decreased 6.3 mmHg
| rowspan="2" |rowspan="2"|
Similar results with both protocols
| rowspan="2" |rowspan="2"|
This study showed remarkable results using a single high intensity bout of exercise.
|-
* HIIT improved peak power output and 40 Km time trial in elite cyclists<ref name="Lindsay-1996"/><ref name="Westgarth-Taylor-1997"/>
* A study of elite cyclists used various HIIT workouts as shown in the table below, with the best results seen group 4 or group 1<ref name="Stepto-1999"/>. Group 4 trained at 85% peak power, which corresponds to the intensity normally seen in the 40K time trial, which takes ~60 minutes for an elite cyclist. Not surprisingly, this intensity is commonly used for cyclists training for 40K time trials. However, the higher intensity of group 1 is more intriguing; the time trial performance improved without an improvement in peak power, suggesting that a different mechanism may be responsible. This raises the possibility that the benefits of the different intensities might be combined. Note that there were only four athletes in each group, and responses tended to vary, so caution should be used in interpreting the results.
{| class="wikitable"
! Group
! Number of intervals
* 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
! Intended number of intervals
