Comparison of 2 HIIT protocols
HIIT Showdown: Oklahoma Researchers Reveal Comparable Benefits in 10:5 vs. 20:10 Protocols
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Reference:
J Strength Cond Res. 2021 Jun 1;35(6):1685-1692.
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I have mentioned before the advantages and benefits of HIIT interval training and researchers from Oklahoma compared the benefits of 2 different HIIT protocols.
One had a 10:5 seconds work to rest ratio with a rest interval of 1 minute between cycles and the other one had a 20:10 seconds work to rest ratio with a rest interval of 2 minutes between cycles of 6 exercises, done 3 times a week, during 4 weeks
The parameters measured were peak power, anaerobic power, anaerobic capacity, total work, time to exhaustion, and absolute and relative VO2 max.
Both protocols produced significant improvements on all parameters, but there were no important differences between the results of both protocols, even though the one with a 10:5 work-to-rest ratio was completed in half the time.