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Do you prefer Sprints > Long-Distance Running? We've got great news for you!

The Effects of Sprint Interval vs. Continuous Endurance Training on Physiological And Metabolic Adaptations in Young Healthy Adults

Gulbin Rudarli Nalcakan. J Hum Kinet. 2014 Dec 9; 44: 97–109.


  • Study compared 15 healthy individuals in a laboratory setting

  • Two Groups performed protocols for 7 weeks, 3 days/week

    • Sprint interval training (SIT)

      • 4-6 30 second all out sprints (on a stationary bike)

  • Continuous endurance training

    • 30-50 minutes continuous biking

  • Baseline measurements of body fat, waist circumference, VO2 max, triglyceride levels, HDL/LDL cholesterol and inflammatory markers.

  • Results: both groups showed statistically similar results in body fat reduction, aerobic/anaerobic capacity, lipid profile and inflammatory markers.

  • Conclusion: the sprint interval training protocol can be a time-efficient training method to improve health

TAKE-AWAYS:

  • Sprint interval training protocol can be a time-efficient training method to improve health.

  • To get benefits of sprinting or higher intensity training you don't need to run, you can choose other methods (in this case a bike but could also use a rower or ski ergometer).

  • If you have any health concerns, please consult your Thrive Doctor or another healthcare professional prior to initiating this type of training.

  • See additional educational blogs


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