Sprint Interval Training (Wingate-Style)
A few all-out sprints of about 30 seconds with full recoveries: one way to carry out what the review summary this entry was written from reports: that sprint interval training improves VO2max and aerobic and anaerobic performance in very little time.
Not appropriate for many deconditioned or clinical individuals without clearance
- Chest pain, pressure, or unusual shortness of breath during exertion
- Fainting, dizziness, or palpitations with exercise
- Known or suspected cardiovascular, metabolic, or renal disease without medical clearance
- Musculoskeletal or cardiovascular condition aggravated by maximal effort
How to do it
What the evidence says
This practice is one way to carry out what the sources on the concept entry (phys.cardio.sprint-interval-training-physiology) studied: sprint interval training and low-volume HIIT, with VO2max, aerobic and anaerobic performance and cardiometabolic markers as the outcomes. Boullosa 2022 (meta-analysis, 18 studies, 438 participants) reports a very high effectiveness of short sprint interval protocols for improving VO2max, aerobic and anaerobic performance in physically active young healthy adults and athletes. Weston 2014 (meta-analysis) reports that low-volume HIT produces moderate improvements in aerobic power in active non-athletic and sedentary subjects. Metcalfe 2024 (narrative review) reports convincing evidence that reduced-exertion HIIT, two or three 20-30-second all-out sprints in a 10-minute session, can enhance VO2max to a similar extent as high-volume SIT protocols. The full account, source by source, is on the concept entry this practice links to (phys.cardio.sprint-interval-training-physiology).
- 'Anyone can start with all-out sprints' (clearance and a base are advised)
- No cure claims for any disease
- No guaranteed outcomes or fixed numeric results for any individual
- Does not replace prescribed medical treatment
- Not a guaranteed fat-loss shortcut; body-composition change is small
- Agreement
- The review summary this entry was written from does not say whether its sources agree at this claim. Direction recorded for 3 of 6 sources; not yet recorded for the rest. A review summary is the written synthesis this entry was first built from; it is not one of the sources counted here.
- The claim's outcome
- Outcome not yet recorded
- Certainty
- No source states a certainty rating.
What each source measured and concluded (6)
- What it measured
- Maximal oxygen uptake (VO2 max)
- How it measured it
- Laboratory test
- Direction it states for the claim's outcome
- Improved
- How it was read
- read in full text
- What it measured
- Aerobic power (maximum oxygen consumption [VO2max]) and sprint fitness (peak and mean power in a 30-s Wingate test).
- How it measured it
- Incremental tests for VO2max and the 30-s Wingate test for sprint power; validated measurement tools.
- Direction it states for the claim's outcome
- Improved
- How it was read
- read in full text
- What it measured
- Cardiorespiratory fitness (CRF), systolic blood pressure, diastolic blood pressure, mean arterial pressure, MetS z-score, fat mass, fat mass percentage, waist circumference.
- How it measured it
- Standardized mean differences (SMD) with 95% confidence intervals.
- How it was read
- read in full text
- What the review says it includes
- meta-analysis
- Studies and participants, as stated
- N = 849 participants across 21 studies
- What it measured
- Maximal oxygen consumption (V̇O2max), aerobic performance, and anaerobic performance.
- How it measured it
- Laboratory tests such as graded exercise tests and Wingate tests.
- Direction it states for the claim's outcome
- Improved
- How it was read
- read in full text
- What the review says it includes
- meta-analysis, systematic review
- Studies and participants, as stated
- N = 438 participants across 18 studies
- Heterogeneity, as stated
- LIMITATIONS: Heterogeneity of studies in terms of sample characteristics, training history, exercise modes, and performance outcomes measures; limited applicability to populations other than healthy active adults and athletes.
- What it measured
- cardiorespiratory fitness, glucose control, blood pressure, cardiac function
- How it was read
- read in full text
- What it measured
- Aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance, markers of disease risk
- How it was read
- read in full text
Every source below is shown with its study design and links to the original study. This is the audit trail.