Sprint interval training (SIT)
At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.
- sprint intervalCardio & Endurance · 1 paper put it here
3 sets of high-intensity sprints (110 meters with forward and backward sprints and changes of direction) with 20 seconds of recovery between each run and 5 minutes between sets.
Comparison of Sprint Interval and Endurance Training in Team Sport Athletes- Equipment: Cycle ergometer - Frequency: 3 sessions per week for 4 weeks - Warm-up: 3 minutes at 50 Watts - Main Exercise: 4-6 maximal 30-second sprints at 7.5% of body mass resistance - Rest between sprints: 3 minutes unloaded cycling - Cool-down: 3 minutes at 50 Watts - Intensity: Maximal effort during sprints; intensity not recorded
Inter-individual responses to sprint interval training, a pilot study investigating interactions with the sirtuin system.Involves repeated short-duration bouts (≤ 30 s) of maximum intensity (all out) exercise interspersed with periods of passive recovery (1-4 min).
Physiological and performance responses of sprint interval training and endurance training in Gaelic football players8-16 repetitions of 30 seconds at maximal intensity. Warm-up: 20 minutes at 40% Pmax for 5 minutes and then at 60% Pmax for 15 minutes. Active rest: 10 minutes low-intensity.
Acute Effects of Sprint Interval Training and Chronic Effects of Polarized Training (Sprint Interval Training, High Intensity Interval Training, and Endurance Training) on Choice Reaction Time in Mountain Bike Cyclists"all-out" sprints at >100% of VO2max with recovery periods.
A systematic review and meta‐analysis of interval training versus moderate‐intensity continuous training on body adiposityMaximal intensity exercise ('all out' sprint) with recovery periods.
How hard should you train? A meta-analysis of studies comparing body composition changes between interval training and moderate intensity continuous trainingWarm-up, three 20-second all-out sprints separated by 2 minutes of easy work, and a 2-minute cooldown.
Evidence-Based, High-Intensity Exercise and Physical Activity for Compressing Morbidity in Older Adults: A Narrative Review4-6 cycles of 20-40-second 'all out' sprints followed by 4-5 minutes of recovery.
Salutary effects of high-intensity interval training in persons with elevated cardiovascular risk
Measured in duration — derived from the review's own dose_and_time prose.
- Dose: 3 sessions per week - Minutes per session: approximately 24 minutes (once carrying out 6 sprints) - Sessions per week: 3 - Weekly minutes: approximately 72 minutes - Total programme length: 4 weeks
Inter-individual responses to sprint interval training, a pilot study investigating interactions with the sirtuin system.8-16 repetitions of 30 seconds at maximal intensity
Acute Effects of Sprint Interval Training and Chronic Effects of Polarized Training (Sprint Interval Training, High Intensity Interval Training, and Endurance Training) on Choice Reaction Time in Mountain Bike Cyclists
Equipment is a property of the movement and is authored, never derived from the evidence corpus (docs/research/round2/ROUND2_KNOWN_CORRECTIONS.md §1). This option resolves to no catalogue exercise, so nothing has authored it yet.
Recreational activity level; basic cycling ability; tolerance for high-intensity exercise
Inter-individual responses to sprint interval training, a pilot study investigating interactions with the sirtuin system.
The SIT program involved 3 sessions per week for 4 weeks, with each session consisting of a warm-up, 4-6 maximal 30s sprints at 7.5% body mass resistance, and a cool-down. The number of sprints increased from 4 to 6 over the first 6 sessions, indicating a progression in the number of intervals.
Inter-individual responses to sprint interval training, a pilot study investigating interactions with the sirtuin system.Increased from 8 to 16 repetitions over 9 weeks.
Acute Effects of Sprint Interval Training and Chronic Effects of Polarized Training (Sprint Interval Training, High Intensity Interval Training, and Endurance Training) on Choice Reaction Time in Mountain Bike Cyclists"all-out" sprints (>100% of the maximal rate, VO 2max ) interspersed with recovery periods.
A systematic review and meta‐analysis of interval training versus moderate‐intensity continuous training on body adiposity"All out" efforts at or above 100% of the power output associated with an individual's VO2max.
Sprinting Toward Fitness.4-6 cycles of 20-40-second "all out" sprints followed by 4-5 minutes of recovery.
Salutary effects of high-intensity interval training in persons with elevated cardiovascular risk5 min, 100 kcal
Effects of a low-volume aerobic-type interval exercise on VO2max and cardiac mass.
The papers behind this option report nothing on contraindications, which is not the same as saying there are none.
Facility or specialist (cycle ergometer)
Inter-individual responses to sprint interval training, a pilot study investigating interactions with the sirtuin system.
- Running / jogging — a paper called these interchangeable
- Treadmill walking/running — a paper called these interchangeable
- Stair climbing — a paper called these interchangeable
- Cycling — a paper measured this option against it“moderate-intensity cycling in terms of VO2max” · M. Gibala, J. Hawley (2017) · 10.1016/j.cmet.2017.04.030
- Walking — a paper measured this option against it“The Wisloff's Group 4 × 4 protocol is compared against brisk walking” · R. Winett, A. Ogletree (2019) · 10.1093/geroni/igz020
- Brisk walking — a paper measured this option against it“The Wisloff's Group 4 × 4 protocol is compared against brisk walking” · R. Winett, A. Ogletree (2019) · 10.1093/geroni/igz020
- Moderate continuous (MICT) — a paper measured this option against it
A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.