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High-intensity inteval training (HIIT)
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Science and Application of HIIT
Laursen & Buchheit, 2019
MUNI VPN: https://www.humankineticslibrary.com/encyclopedia?docid=b-9781492595830
Science and Application of High-Intensity Interval Training

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Schematic diagram illustrating the general concept of HIIT
̶Blue bars = effort intervals
̶Green = relief intervals

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Respective importance of skills, tactics, and physical capacities for successful performance

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Type 1, metabolic, eliciting essentially large requirements from the cardiopulmonary system and
oxidative muscle fibers;
Type 2, metabolic as per type 1, but with a certain degree of neuromuscular strain;
Type 3, metabolic as per type 1, but with a large degree of anaerobic glycolytic energy
contribution;
Type 4, metabolic (oxidative/anaerobic) as per type 3 plus a certain degree of neuromuscular
strain;
Type 5, essentially a large anaerobic contribution combined with neuromuscular strain; and
Type 6, essentially a large neuromuscular strain, with limited metabolic contribution (neither
oxidative nor anaerobic).

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think differently: what do you want (HIIT type/target), how do you do it (format/weapon), what
variables do you adjust to hit your targets before final creation of your weapon

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Various sports, their physical demands relative to needed speed, strength, and endurance

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Two different typical weekly patterns (Team sports, with endurance, strength, and speed sessions on
different days) and road running

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VO2 during an incremental test for two players with similar VO2max but with different RE

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Intensity range used for the various HIIT formats (L). ASR=anaerobic speed reserve (R)

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30-15 Intermittent Fitness Test (30-15 IFT) (https://30-15ift.com)

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Power output, oxygen uptake (⩒O2), and muscle tissue oxygenation index (TOI) during a sprint
interval training session (6 ×30 s all-out cycling sprints, 2 min passive recovery)
Running objectives during two track sessions for two athletes with different locomotor profiles.
Runner A: VIncTest 21.5 km/h, MSS 33.5 km/h; runner B: VIncTest 21.5 km/h, MSS 29 km/h. (a) 12 ×
400 m (only the first 5 repetitions are shown). As runs are performed around the VIncTest, they
perform the same work in 65 s. (b) 2 ×3×200 m. As runs are performed at a speed close to MSS,
runner A (blue) performs these in 25 s, while runner B (green) performs these in 29 s.

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The 12 variables that can be manipulated to prescribe different HIIT sessions

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Exercise Period Duration = Critical Power (CP) + Anaerobic Work Capacity (W′)

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Recovery

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Long intervals

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Short intervals

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Repeated-sprint training

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Sprint interval training

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Game-based HIIT

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Methods used to modulate exercise intensity during GBHIIT
Soccer drills
Traditional running
A small-sided game with specific constraints (scoring, targets, balls, players, rules, and area)
A controlled running session with players exercising for a specific time or distance
Advantages
Improved motivation
Exact work intensity can be easily controlled
Enhanced training of movement efficiency
Improvements can be monitored objectively
Improvements in tactical awareness
Comparisons can be made between players
Improvements in technical skill
Gain insight into player character or motivation
Optimizes training time and physical load

Potential decrease in injuries

Disadvantages
Exact work intensity is difficult to control
Less movement associated with match play
Often difficult to organize optimal training structure
Players do not practice technical skills
Increased risk of contact injuries and overuse injuries (repeating over and over the same movement
patterns)
No game-based tactical elements
Need numbers to make up session
Players do not like running
Certain degree of technical ability required
May increase risk of some injuries (tendonitis, lumbopelvic problems) due to unaccustomed running
Possible ceiling effect for very fit players