A HIGH INTENSITY INTERVAL TRAINING (HIIT)-

BASED RUNNING PLAN IMPROVES ATHLETIC

PERFORMANCE BY IMPROVING MUSCLE POWER
FELIPE GARCIA-PINILLOS,1 JOSE C. CAMARA-PEREZ,1 VICTOR M. SOTO-HERMOSO,2 AND
PEDRO A. LATORRE-ROMAN1
1
Department of Corporal Expression, University of Jaen, Jaen, Spain; and 2Sport and Health University Research Center
(iMUDS), University of Granada, Granada, Spain

ABSTRACT swimming and cycling improved athletic performance during

Garca-Pinillos, F, Camara-Perez, JC, Soto-Hermoso, VM, and a sprint-distance triathlon. This improvement may be due to
Latorre-Roman, PA. A High Intensity Interval Training (HIIT)- improved neuromuscular characteristics that were transferred
based running plan improves athletic performance by improving into improved muscle power and work economy.
muscle power. J Strength Cond Res 31(1): 146153, 2017This KEY WORDS endurance athletes, interval training, muscular
study aimed to examine the effect of a 5-week high-intensity inter- performance parameters, training prescription
mittent training (HIIT)-based running plan on athletic performance
and to compare the physiological and neuromuscular responses INTRODUCTION

I
during a sprint-distance triathlon before and after the HIIT period.
ncreased participation in recreational and competitive
Thirteen triathletes were matched into 2 groups: the experimental
triathlons over the last decade has been accompanied by
group (EG) and the control group (CG). The CG was asked to an increase in the number of athletes sustaining injuries
maintain their normal training routines, whereas the EG maintained (9). Studies investigating factors relating to levels of
only their swimming and cycling routines and modified their run- training that contribute to injury identified that training for
ning routine. Participants completed a sprint-distance triathlon or competing in the running component of the triathlon re-
before (pretest) and after (posttest) the intervention period. In both sulted in the greatest number of, and often the most severe,
pretest and posttest, the participants performed 4 jumping tests: injuries (9,28). Specifically, risk of injury increased with
before the race (baseline), postswim, postcycling, and postrun. increased weekly training distances, especially for running
Additionally, heart rate was monitored (HRmean), whereas rate (9,28). In contrast, a growing body of literature points to mean
of perceived exertion (RPE) and blood lactate accumulation training intensity over a season as the key factor for perfor-
(BLa) were registered after the race. No significant differences mance improvement (8,20). A clear example for endurance
(p $ 0.05) between groups were found before HIIT intervention
sports was reported by Billat et al. (4) who showed that male
Kenyan runners training at higher speeds had a significantly
(at pretest). Significant group-by-training interactions were found in
better 10-km performance than Kenyan athletes training at
vertical jumping ability and athletic performance: the EG improved
lower speeds, despite the elite status of both groups.
jumping performance (;69%, p # 0.05, effect size (ES) . 0.7),
As a training method that leads to a reduction in weekly
swimming performance (p = 0.013, ES = 0.438), and running time running distances and an increase in mean running intensity
(p = 0.001, ES = 0.667) during the competition, whereas the CG without impairing athletic performance, high-intensity interval
remained unchanged (p $ 0.05, ES , 0.4). No changes (p $ training (HIIT) is considered one of the most effective forms of
0.05, ES , 0.4) were observed in RPE, HRmean, and BLa. A exercise for improving the physical performance of athletes
linear regression analysis showed that DCMJ predicted both the (2,3,7,8,20). Although there is no universal definition, HIIT
DRu_time (R2 = 0.559; p = 0.008) and the DOverall_time (R2 = generally refers to repeated short to long bouts of high-
0.391; p = 0.048). This low-volume, HIIT-based running plan intensity exerciseperformed at close to 100% maximal oxygen
combined with the high training volumes of these triathletes in uptake (V_ O2max)interspersed with recovery periods.
The HIIT protocol is well documented (8), and various types
of HIIT programs have been shown to improve endurance per-
Address correspondence to Felipe Garca-Pinillos, fegarpi@gmail.com. formance in runners (1,12,17) and cyclists (10,19). However,
31(1)/146153 despite the reported benefits of training at a high intensity,
Journal of Strength and Conditioning Research endurance athletes continue to train mostly at low intensities
2016 National Strength and Conditioning Association (13); thus, more evidence is needed to convince coaches and
the TM

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athletes of the importance of HIIT for endurance performance. to the ethical standards established by the Helsinki Declaration
Finally, all of these studies have been performed in a single sport, (2013) and was approved by the local ethical committee of the
by replacing a part of their training programs and reducing, in University of Jaen (Spain). Inclusion criteria were (a) older than
a variable percentage (050%), the average training distance. 18 years, (b) actively competing in races, (c) a clean bill of
Nevertheless, to date, no previous studies have proposed any health for the past 6 months, and (d) not engaged in a high-
strategy to insert and apply the HIIT methodology to a triathlon. intensity training program. Three of the triathletes did not
Taken together, the aim of this study was to examine the complete the study because of illness during the intervention
effect of a 5-week HIIT-based running plan on the athletic period, and their data were excluded. Each signed a written
performance of triathletes and to compare the physiological informed consent before participation, completed a detailed
and neuromuscular responses during a sprint-distance triathlon questionnaire, and recorded race distances and times, training
race before and after this high-intensity and low-volume type, total distance, and training duration, which were con-
intervention period. The authors hypothesize that a low- firmed by their respective coaches. The group competed in
volume HIIT-based running plan, combined with the already a sprint-distance triathlon race to validate the current perfor-
high training volumes of these triathletes in swimming and mance status. Further information about participantsdemo-
cycling, might be a more efficient training program for graphic and training backgroundis shown in Table 1.
improving the performance of triathletes than the typically
Experimental Design
performed high-volume and low-/moderate-intensity exercise.
The study was conducted between March and April 2015. At
METHODS the time of these observations, the triathletes had completed
Experimental Approach to the Problem
between 3 and 4 months of training. A parallel 2-group,
This study analyses the effect of incorporating HIIT on muscle longitudinal (pre and post) design was used. Thus, physical
power measurement and simulated sprint triathlon performance. tests were performed before (pretest) and after (posttest) the
Using a between-group design (experimental group [EG] and 5-week intervention period. The triathletes were assigned and
control group [CG]), 13 triathletes were assessed. Athletes from matched to 2 groups, EG and CG, based on their perfor-
the CG were asked to maintain their training routines, whereas mance in a sprint-distance triathlon competition (overall race
triathletes from the EG modified their running plans, but time). To investigate the effect of a HIIT-based running
maintained their swimming and cycling routines. Testing was program, triathletes from the CG were asked to maintain their
completed at week zero (pre) and week 5 (post) to monitor training routines, whereas triathletes from the EG modified
changes over the course of a 5-week training program. This their running plans, but maintained their swimming and
would allow coaches and other professionals to have further cycling routines. Therefore, during the HIIT period, the CG
knowledge about the effect of a low-volume and high-intensity performed continuous moderate-intensity training sessions
running plan and the effects that this program had on athletic (for swimming, cycling, and running), whereas the EG
performance and muscular performance parameters. implemented their continuous moderate-intensity sessions
for swimming and cycling and HIIT for running.
Subjects
Sixteen male triathletes (age = 33 6 5 years, age range = 24 Training
to 42 years, body mass = 74 6 5 kg, height = 176 6 9 cm) All HIIT sessions performed within this training program
volunteered for the study, which was performed according have been investigated in previous studies on endurance

TABLE 1. Demographic and anthropometric data of the participants (mean, SD), and information about characteristics
of their training routines and athletic performance.*

Variables Whole group (n = 13) CG (n = 6) EG (n = 7) p

Age (y) 33.8 (5.4) 31.8 (3.2) 35.4 (6.5) 0.181

Body mass (kg) 74.3 (5.8) 74.3 (7.2) 74.3 (5.6) 0.945
Height (m) 1.8 (0.09) 1.8 (0.07) 1.8 (0.06) 0.415
Training volume (h$wk21) 15.9 (2.39) 15.2 (2.48) 16.5 (2.32) 0.339
Number of workouts (per wk) 9.8 (1.43) 9.8 (1.6) 9.7 (1.48) 0.888
Number of running sessions (per wk) 3.5 (0.77) 3.3 (0.81) 3.6 (0.78) 0.654
Running volume (km$wk21) 31.9 (8.3) 30.0 (7.75) 33.6 (8.9) 0.463
Running volume (h$wk21) 4.8 (1.29) 4.3 (1.0) 5.1 (1.26) 0.242
Overall race time (min) 64.9 (6.57) 65.2 (6.69) 64.9 (6.98) 0.912

*CG = control group; EG = experimental group.

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 HIIT for Endurance Athletes

athletes (1,8,31) and training volume and intensity were pre-

scribed according to these works. Instructions for athletes

23 (4 3 400 m) 23 (5 3 400 m) 23 (5 3 400 m) 23 (5 3 400 m) 23 (3 3 400 m)

regarding exercise intensity were given according to running
pace, in terms of kilometers per hour (kmh). For this pur-

Week 5
TABLE 2. Detailed description of the 5-wk high-intensity intermittent trainingbased running program, including exercises, intensity prescribed, and training

;5.7
320
pose, the variable used was the velocity associated with

36

3
V_ O2max (VVO2max) which was indirectly estimated through
the velocity of a 3000-m race (11,18), information reported
from the coaches.
The HIIT program included 34 sessions per week for
5 weeks. This running program led to a reduction of

Week 4

;13.0
335
average weekly running distance in the EG (269.8%,

37
36

4
from 33.6 km per week before training program to
10.14 km per week during training program). A descrip-
tion of the 5-week HIIT-based program is reported in
Table 2.

Week 3

*; means that training volume, in terms of kilometers per week, might vary according to the meters covered in some exercises.
;11.9
330

37
34
Materials and Testing

4
The triathletes were instructed to refrain from intense
exercise two days preceding testing and to perform the last
HIIT session 3 days before the posttest. They were not
allowed to eat during the hour preceding the test or to
consume coffee or other products containing caffeine during

Week 2

;10.7
325

37
the preceding 3 hours. Pretesting and posttesting were

3
conducted at the same time of day to avoid the influence
of the circadian rhythm and under similar environmental
conditions (20248 C).
Either at pretest or posttest, participation involved the
execution of a sprint-distance triathlon race (750-m swim-
Week 1

;9.4
320

37
ming, 20-km cycling, and 5-km running), which was

3
completely performed in simulated conditions, in the same
sports facilities (closer than 100 m to each other). The
triathlon involved swimming in an eight-lane, 25-m pool;
and cycling on their own road racing bicycles, connected to
Intensity (%VV_ O2max)

the same electromagnetically braked roller (T2170; Tacx Session per wk

Vortex, Wassenaar, the Netherlands), which was calibrated
120130
105110

100105

km$wk21
All out

to quantify and adjust wheel-ergometer rolling resistance to

1.11.6 kg, as prescribed by the manufacturer; and running
on an outdoor 400-m synthetic track.
In both occasions (pretest and posttest), just before
starting the race and after a standardized warm-up, the
participants performed jumping tests (countermovement
[CMJ] and squat jumps [SJ]) as baseline values. These
Bouts of 120-s runs with 120-s rest
400-m runs with 90-s rest between

measurements were repeated 3 more times, after swim-

30-s all-out running sprints with
runs and 3-min between sets

ming (Post-Sw), after cycling (Post-Cy), and after running

(Post-Ru) to monitor the neuromuscular response during
100-m runs with 30-s rest

the competition. The participants were experienced

athletes who performed jumping tests in their daily
training sessions. Moreover, to make sure the execution
Training volume

was correct, a familiarization session was conducted

3-min rest

during the last training session before testing. The CMJ

and SJ were recorded using the OptoGait system (Micro-
volume.*

Exercise

gate, Bolzano, Italy), which has been previously used in

similar studies (21). Subjects performed two trials with
a 15-second recovery period between them, and the best
trial was used for the statistical analysis.
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Figure 1. Athletic performance during a sprint-distance triathlon before (pretest) and after (posttest) a five-week HIIT-based training program. *p # 0.05;
Sw_time: elapsed time for swimming; Cy_time: elapsed time for cycling; Ru_time: elapsed time for running.

The elapsed time (seconds) for the swimming, cycling, and race, and the average heart rate (HRmean) during every
running stages, and overall triathlon (transition times stage of the race was used for the analysis; the rate of per-
excluded) were registered for the subsequent analysis. ceived exertion (RPE) was recorded on the 620 Borg scale
Participants were experienced triathletes who had competed (5) immediately after the race; and blood lactate accumula-
in these events; thus, the only instructions were to finish the tion (BLa), at 1-minute after the race, was measured via
race as fast as they could (transitions included). No other fingertip blood samples, which were analyzed with a portable
guidelines were provided as to exercise intensity, apart from lactate analyzer (Scout Lactate; SensLab GmbH, Leipzig,
the participants being informed that they were to exercise at Germany).
an intensity of their own choice.
Additionally, to control the exhaustion level after the race Statistical Analyses
and possible adaptations to the training program, some Descriptive statistics are represented as mean (SD). Tests of
parameters were registered at both pretest and posttest: normal distribution and homogeneity (Shapiro-Wilk and
cardiovascular responsein terms of heart rate, in beats Levenes, respectively) were conducted on all data before
per minutewas monitored (Garmin Forerunner 405, Gar- analysis. Paired t-test was used to compare demographic
min International Inc., Olathe, KS, USA) throughout the data, body composition, and training background of

TABLE 3. Individual responses for the variables related to athletic performance (swimming, cycling, and running time,
in addition to overall time) before (pretest) and after high-intensity intermittent training intervention (posttest).*

Pretest Posttest

Number of Sw_time Cy_time Ru_time Overall race Sw_time Cy_time Ru_time Overall race
Group Participants (s) (s) (s) time (s) (s) (s) (s) time (s)

EG 1 729 2275 1150 4154 699 2212 1082 3993

EG 2 785 1895 1060 3740 724 1900 1030 3654
EG 3 826 2184 1179 4189 840 2178 1100 4118
EG 4 841 2171 1315 4327 840 2164 1290 4294
EG 5 990 1574 1206 3770 948 1571 1171 3690
EG 6 868 1745 1340 3953 835 1720 1270 3825
EG 7 676 1397 1123 3196 671 1380 1110 3161
CG 8 689 1791 1047 3527 693 1795 1094 3582
CG 9 789 1485 1222 3496 801 1492 1199 3492
CG 10 830 1980 1320 4130 821 1966 1352 4139
CG 11 823 1610 1649 4082 814 1624 1638 4076
CG 12 730 1686 1305 3721 727 1679 1322 3728
CG 13 843 2384 1295 4522 838 2404 1308 4550

*Sw_time = swimming time; Cy_time = cycling time; Ru_time = running time; EG = experimental group; CG = control group.

VOLUME 31 | NUMBER 1 | JANUARY 2017 | 149

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 HIIT for Endurance Athletes

participants. A 2 3 2 analysis of variance (ANOVA) with

repeated measures (group 3 measurement) was conducted

0.502
0.501
0.547
0.194
0.972

*CG = control group; EG = experimental group; HRmean_Sw = mean heart rate during the swimming stage; HRmean_Cy = mean heart rate during the cycling stage;
for the dependent variables (time for swimming, cycling,

p
running, and overall triathlon; and vertical jumping ability).
The alpha was adjusted by Bonferroni correction. Nonpara-

TABLE 4. Mean heart rate during every stage, and blood lactate accumulation and rate of perceived exertion after a sprint-distance triathlon race: before
metric statistics were used with ordinal dataRPE(Wil-

Cohens d
coxon test, for within-group differences; Mann-Whitney

0.103
0.222
0.110
0.330
0.122
U-test, for between-group comparison). Additionally, the
magnitude of the differences between values was also in-
terpreted using the Cohens d effect size (ES) (30). Effect
sizes of less than 0.4 represented a small magnitude of

(11.2)
change, whereas 0.410.7 and greater than 0.7 represented

(7.0)
(9.6)
(1.1)
(4.3)
Posttest
moderate and large magnitudes of change, respectively

168.92
163.9

11.49
15.5
177
(30). A Pearson correlation analysis was performed
between the post-pre increase in elapsed time (DSw_time,

EG (n = 7)
DCy_time, DRu_time, and DOverall_time, respectively),
with the post-pre increase in baseline CMJ and SJ values

HRmean_Ru = mean heart rate during the running stage; RPE = rating of perceived exertion; BLa = blood lactate accumulation.
(DCMJ and DSJ). Based on the findings from the correla-

(10.1)
(5.43)
(12.6)
(1.8)
(3.4)
tion analysis, a simple linear regression analysis was used to

Pretest
predict DRu_time and DOverall_time from the DCMJ dur-

15
176.43
170.0
161.0

11.5
ing the intervention. The level of significance was p # 0.05.
The data analysis was performed using SPSS (version 21;
SPSS Inc., Chicago, IL, USA).

0.432
0.491
0.598
0.257
0.552
RESULTS

p
In a comparison between the CG and EG before the
training program (pretest), no significant differences (p $
0.05) were found in demographic data or in body compo-
Cohens d

0.231
0.279
0.073
0.322
0.089
sition parameters. As for the characteristics of training
routines and athletic level, the results obtained in both
the CG and EG were similar with no significant differences
(p $ 0.05) (Table 1).
The results obtained regarding the effect of the training
(13.0)

(8.21)
(8.2)

(1.2)
(3.1)

program on athletic performance are presented in Figure 1

Posttest

Between-group significant differences at pretest or at posttest.

and Table 3 (individual responses). Both the CG and EG
zNonparametric tests were conducted with RPEordinal data.
(pretest) and after (posttest) a 5-wk intervention period.*

8.6
17
166.37
164.32
177.5

showed similar athletic levels with no significant differen-

CG (n = 6)

ces in swimming (p = 0.511), cycling (p = 0.995), or run-

ning (p = 0.355) before the intervention period (at pretest).
However, according to 2 3 2 ANOVA, EG and CG swim-
(11.6)
(7.65)
(10.0)

ming and running times were different (p # 0.05) after

(1.8)
(2.9)
Pretest

training program. Significant group-by-training interaction

169.22

176.83
162.1

16.5
8.87

was found in the athletic performance after 5 weeks of

training: the EG improved swimming time (2.90%, p =
0.013, ES = 0.438) and 5-km running performance
(3.93%, p = 0.001, ES = 0.667), whereas the CG remained
unchanged (p $ 0.05, ES , 0.4).
BLa (mmol$kg21$min21)

Cardiovascular response during every stage and RPE and

HRmean_Sw (bpm)
HRmean_Cy (bpm)
HRmean_Ru (bpm)

BLa after the race are shown in Table 4. No significant differ-

ences (p $ 0.05) between groups were found at pretest or
RPE (5-19)z

posttest. After the HIIT intervention, neither the CG nor the

EG experienced significant alterations in any variable ana-
lyzed (p $ 0.05, ES , 0.4).
The neuromuscular response to a sprint-distance triathlon
race, measured by means of vertical jump ability (CMJ and
SJ), and the effect of the five-week intervention period on
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Figure 2. Neuromuscular performance, in terms of vertical jump ability, during a sprint-distance triathlon before (pretest) and after (posttest) a five-week
HIIT-based training program for experimental (A) and CGs (B). *p # 0.05; **p , 0.01; indicates significant between-group differences (p # 0.05) at pretest;
# indicates significant group-by training interaction (p # 0.05). EG: experimental group; CG: control group; CMJ: countermovement jump; SJ: squat jump; post-
Sw: measurement after the swimming stage; post-Cy: measurement after the cycling stage; post-Ru: measurement after the running stage.

this response are shown in Figure 2. Both the CG and EG performance during a sprint-distance triathlon (improvements
showed similar performance before the HIIT intervention of 2.90% in swimming time, 0.47% in cycling time, and 3.93%
(CMJ: 30.5 and 30.98 cm; SJ: 29.77 and 29.43 cm, for the in running time). Conversely, the triathletes from the CG, who
EG and CG, respectively; p $ 0.05), but the performance continued their usual high-volume and low-/moderate-inten-
was different after the training program (p # 0.05). Signifi- sity training program, did not experience significant changes
cant group-by-training interaction was found in vertical in muscular performance parameters or racing times. Addi-
jumping ability: the EG improved CMJ (+9.21%, p = tionally, the improvements reported by the EG in athletic
0.015, ES = 1.498) and SJ performance (+5.9%, p = 0.026, performance were not accompanied by significant changes
ES = 1.065), whereas the CG experienced nonsignificant in the physiological response during the simulated race or in
impairments in CMJ (23.0%, p = 0.373, ES = 0.505) and exhaustion level reached, which indicates that the triathletes
SJ (21.8%, p = 0.228, ES = 0.413). Concerning the dynamic experienced some adaptations that allow them to race faster
of CMJ and SJ during the race, the repeated-measures anal- with the same physiological impact.
ysis showed no significant changes (p $ 0.05) at pretest or To justify this study, some facts must be considered. First,
posttest for both the CG and EG. a growing body of literature points to mean training intensity
The Pearson correlation analysis showed significant corre- over a season as the key factor for performance improve-
lations between DCMJ and DSJ with DRu_time (p , 0.001) ment (8,20). It is also known that the risk of injury increases
and between DCMJ and DOverall_time (p = 0.040). A linear with increased weekly running distances in triathletes (9,28).
regression analysis showed that DCMJ predicted both the With regard to this, the current running program led to
DRu_time (R = 0.748; R2 = 0.559; p = 0.008) and the a substantial reduction in average weekly running distance
DOverall_time (R = 0.625; R2 = 0.391; p = 0.048). in the EG (269.8%, from 33.6 km$wk21 before the training
program to 10.14 km$wk21 during the plan), and an increase
DISCUSSION in average running pace (participants did not include HIIT
The major finding of the present study was that the inclusion sessions in their training routines before this training
of a HIIT-based running plan with a reduction in training program).
volume not only resulted in improved muscular performance Second, independent of the differences in distance and
(;69% in vertical jump ability) but also increased athletic duration, all triathlons are considered continuous endurance

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 HIIT for Endurance Athletes

events (29). Despite the physiological basis of aerobic endur- not directly controlled in the present study, the data re-
ance being not clearly understood (6), it is well known that ported on the dynamic of HR, BLa, and muscular perfor-
some of the major physiological determinants of endurance mance parameters during a sprint-distance triathlon before
performance are work economy, lactate threshold, and max- and after a 5-week HIIT plan let us gain some insight into
imal oxygen consumption (6). It has been shown that the the effectiveness of this training program. The results
presence of HIIT in endurance athletes training programs showed that a 5-week HIIT-based running plan improved
facilitates the aforementioned adaptations (1,12,17,19). Like- vertical jumping capacity in triathletes, whereas triathletes
wise, the importance of high volumes performed at low/ who continued training at low-moderate intensities with
moderate intensity for maximizing athletic performance in high volumes (CG) did not experience changes in muscular
endurance sports has also been demonstrated (22). For performance variables. Additionally, the regression model
both reasons, a combination of high training volume at performed in this study confirms the relationship between
low exercise intensities and lower training volumes of HIIT the gains in explosive muscular power and athletic perfor-
seems to be necessary to obtain optimal development of mance improvements during a sprint triathlon. This finding
endurance performance (7,8,20,27). In the current training supports the conclusion reported by Nummela et al. (25),
program, all of these suggestions have been taken into con- who noted the importance of neuromuscular characteristics
sideration by ensuring the presence of low/moderate inten- in determining running economy and, thereby, running per-
sity over long periods of time (through swimming and formance. Likewise and regarding cycling performance, Fa-
cycling sessions) and by reducing weekly running volumes ria et al. (14) indicated that peripheral adaptations in
and increasing the average intensity of running sessions by working muscles play a more important role for enhanced
means of HIIT. submaximal cycling capacity than central adaptations. And
Regarding the results obtained, this study is in agreement finally, with regard to the swimming performance improve-
with previous works that have shown the effectiveness of ment (although not statistically significant), the gains re-
HIIT programs for improving endurance performance and ported in explosive muscular power seem to maximize the
associated physiological variables (1,10,12,17,19). Focusing on positive effect of leg kick on the swimming speedobvious
athletic performance of trained individuals, the finding of direct generation of propulsive forces from the legs (15).
a ;34% improvement in swimming and running perfor- Hence, the improvements reported in this study highlight
mance after HIIT intervention is similar to the findings of the effectiveness of a HIIT-based training program for
Laursen et al. (19), who reported a 4.4% improvement in improving explosive muscular power and accentuate the
a 40-km cycling time trial after HIIT. Likewise, previous works importance of neuromuscular performance in endurance
(1,12) have reported an improvement in 3-km and 10-km performance. Nevertheless, the exact mechanism by which
running performance (37%) in endurance runners after differ- muscular performance improves after a period of HIIT in
ent HIIT programs. To our knowledge, just 1 study (16) trained athletes is still unknown. What is clear is that a faster
showed neither improvements nor decrements in athletic per- running pace during the HIIT sessions will demand higher
formance after a HIIT intervention in swimmers. As the au- levels of neural drive, will lead to higher levels of activation of
thors explained, those results might be due to the extensive the anaerobic glycolysis, and will recruit additional fast-twitch
experience of the participants in HIIT exercisescriterion not motor units for relatively short durations (26), which may be
met in the rest of studies. Previous studies performing HIIT the physiological basis of improvements reported in this study.
interventions have been conducted in single sports, such as Another important finding was the lack of changes in the
swimming (16), running (1,12,17), or cycling (19), but no pre- physiological response during the simulated race at posttest,
vious work has proposed any strategy to insert and apply the according to pretest data. The CG did not experience
HIIT methodology to a triathlon. In this regard, this study alterations in athletic performance and, thus, a similar
shows that the presence of HIIT in the triathletes running cardiovascular response and BLa might be expected at
plan not only improves running performance but also swim- pretest and posttest. However, the EG improved athletic
ming performance during a sprint-distance competition, which performance at posttest, which was not accompanied by
might be associated with the cross-training principle (a phe- significant changes in the physiological response during the
nomenon that refers to the cross-transfer of training effects simulated race nor in exhaustion level reached, which
from one sport to another) (24). indicates that the triathletes experienced some adaptations
The precise mechanisms by which HIIT can improve that allowed them to race faster with the same physiological
endurance performance remain undetermined. Potential impact. A right shift in the lactate threshold, so that higher
adaptations that may contribute to the improvement in running speeds are achieved at equivalent BLa levels, is
endurance performance after HIIT include the increased a well-known consequence of endurance training and
ability of skeletal muscle to buffer hydrogen ions (32) and a determinant of endurance performance (23). Therefore,
increased Na+/K+ pump capacity (1), anaerobic capacity as well as muscle power improvements, physiological adap-
(19), and motor unit activation (10,17). Although the acute tations to the HIIT period might be determinants of athletic
neuromuscular, physiological, and metabolic responses were performance improvements reported in the current study.
the TM

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CONCLUSIONS running performance in moderately trained males. J Sci Med Sport

10: 2735, 2007.
The current study shows that a low-volume HIIT-based 13. Esteve-Lanao, J, San Juan, AF, Earnest, CP, Foster, C, and Lucia, A.
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insight into a training method prescription for triathletes by
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determining the effectiveness of a HIIT-based running adaptations in type II fibers after high-intensity interval training of
program, which not only causes improvements in muscular well-trained runners. Scand J Med Sci Sports 21: 765772, 2011.
performance parameters and allows athletes to enhance their 18. Lacour, JR, Padilla-Magunacelaya, S, Barthelemy, JC, and
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Influence of high-intensity interval training on adaptations in well-
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