The Effect of Sprint Interval Training Compared to Endurance Training on Aerobic Capacity in Female Collegiate Athletes.

High intensity interval training has previously demonstrated improvements in aerobic capacity. The purpose of this study was to examine whether high intensity sprint interval training would be as effective in improving aerobic capacity as traditional endurance training. Sixteen female soccer and volleyball players (19.5 ±1.1 yrs) were recruited for the study. Participants were divided into 2 groups, an endurance training (ET, n=9) and a sprint interval training group (SIT, n=7). Prior to and following training, VO2peak and time to exhaustion tests were assessed in all participants. The training for both groups consisted of 6 exercise sessions over a period of 2 weeks. The ET group exercised at 65% of their VO2peak for 45 to 60 minutes for the 6 sessions. The SIT training consisted of 4 to 6 sets of four 40 meter sprints on a 30 second interval with 4 minutes rest between sets. If results indicate improvements in aerobic capacity similar to endurance training then low volume high intensity interval training has the potential to change the way athletes train and may increase their workout efficiency.