Comparison of different interval training methods on athletes' oxygen uptake: a systematic review with pairwise and network meta-analysis

Abstract

Objective: To (i) examine the effect size and the ranking of the training effects for the high-intensity interval training (HIIT), sprint interval training (SIT), and repeated sprint training (RST) on athletes' VO₂max through network meta-analysis. (ii) investigate the effects of the training program protocols of the three methods on the improvement of VO₂max through pairwise meta-analysis and meta-regression.

Methods: A systematic search of four databases (Web of Science, PubMed, Scopus, SPORTDiscus) were conducted on April 1, 2025. 51 eligible studies (1,261 athletes), evaluating the direct/indirect effects of HIIT, SIT, RST versus continuous training (CT) and conventional training (CON). Frequentist network meta-analysis quantified effect sizes (NMAs' g) and probabilistic rankings (P-scores), while three-level meta-regression modeled dose-response relationships for training parameters.

Results: All three interval training methods significantly increased VO₂max compared to CON, with NMA rankings: RST (NMA's g = 1.04) > HIIT (NMA's g = 1.01) > SIT (NMA's g = 0.69) > CT (NMA's g = 0.29), no significant differences existed among RST, HIIT, and SIT (p > 0.05). Subgroup analyses showed HIIT efficacy was moderated by athlete level, whereas SIT improvements were influenced by intervention duration, training frequency, and training mode. Meta-regression identified inverted U-shaped relationships for HIIT, with peak benefits at 140 s work duration and a work-to-recovery ratio (WRR) of 0.85. For SIT, improvements are not significant when recovery durations exceeding 97 s.

Conclusions: RST, HIIT, and SIT all enhance VO₂max in athletes, with RST demonstrating the strongest probabilistic efficacy. Optimal protocols include 3-6 weeks of running-based HIIT (140 s work, 165 s recovery) or SIT (≤ 30 s sprints, < 97 s recovery) at 3 sessions per week. Conducting RST 3 sessions a week for two weeks is sufficient to achieve improvements.

Systematic review registration: PROSPERO CRD42023435021.

Keywords: Aerobic capacity; Athlete; High-intensity interval training; Meta-analysis; Oxygen uptake; Repeated sprint training; Sprint interval training.

Fig. 1

PRISMA flow diagram for included and excluded studies

Fig. 2

(A) Network geometry indicating number of participants in each arm (size of nodes) and number of comparisons between arms (thickness of lines). (B) Forest plot of NMA, effects size of RST, HIIT, SIT on VO₂max compared with CON. (C) Contour-enhanced funnel of NMA. (D) Risk of bias summary plot of included studies. (E) Summary table for credibility assessment using confidence in network meta-analysis (CINeMA). HIIT, high intensity interval training, RST, repeated sprint training, SIT, sprint interval training, CT, continues training, NMA, network meta-analysis

Fig. 3

Forest plot of the three level meta-analysis. HIIT, high intensity interval training; RST, repeated sprint training; SIT, sprint interval training; CON, convention training; CT, continues training

Fig. 4

Subgroup analysis of HIIT and SIT compared to CON. Work-to-recovery ratio for HIIT, a: < 0.5, b: 0.5–1, c: > 1; Work-to-recovery ratio for SIT, a: < 0.125, b: 0.125–0.25, c: > 0.25; Tier 2, Trained/Developmental; Tier 3, Highly Trained/National Level; Tier 4, Elite/International Level

Fig. 5

Subgroup analysis of RST compared to CON. a: < 0.25, b: 0.25–0.5, c: > 0.5; Tier 2, Trained/Developmental; Tier 3, Highly Trained/National Level; Tier 4, Elite/International Level

Fig. 6

Subgroup analysis of HIIT and SIT compared to CT. Work-to-recovery ratio for HIIT, a: < 0.5, b: 0.5–1, c: > 1; Work-to-recovery ratio for SIT, a: < 0.125, b: 0.125–0.25, c: > 0.25; Tier 2, Trained/Developmental; Tier 3, Highly Trained/National Level; Tier 4, Elite/International Level

Fig. 7

Dose-response plot for HIIT and SIT. (A) liner meta-regression results of warm-up time in HIIT. (B) Nonlinear meta-regression results of work duration per interval in HIIT. (C) Nonlinear meta-regression results of work-to-recovery ratio per interval in HIIT. (D) Nonlinear meta-regression results between recovery duration per interval in SIT