Does High Intensity Interval Training Improve Aerobic Power Development More Than Endurance Training?

Abstract

The purpose of this study was to determine whether high intensity interval training (HIIT) increases VO₂ max more so than to endurance training (ET).  It is hypothesized that at the end of a 4-week training program, the HIIT group will have a higher average improved VO₂ max percentage than the ET group. Recruited participants, 12 males, aged 18-35 completed a baseline VO₂ max test followed by an intervention and then a post VO₂ max test. Participants were randomly assigned to either HIIT or ET, 20 minutes a day, 3 times a week for 4 weeks. At baseline mean VO₂ max for ET (n=6) was 48.2 ml/min/kg compared to a mean VO₂ max of 51.7ml/min/kg in the HIIT (n=6) group. Post training test VO₂ max for ET (n=6) was 48.9ml/min/kg compared to a mean VO₂ max of 52.4ml/min/kg in the HIIT group (n=4). There was a 3.4% improvement in VO₂ max in the HIIT group (n=4), while the ET group (n=6) had a 1.7% improvement in VO₂ max. There were no significant differences (p>0.05) in height, weight, age, and VO₂ max between the two groups in the baseline or post test. There were no significant differences in height, age, and VO₂ max for either of the groups from the post test compared to the baseline test. Moreover, there were no significant differences in height, age, and VO₂ max for either of the groups from the post-test compared to the baseline test. The data suggests a promising trend that HIIT training may be better for improving aerobic power than ET.