# Sprint interval training on the vertical treadmill improves aerobic and anaerobic running performance

PMID: 29511660
Journal: Journal of exercise rehabilitation
Published: 2018 Feb
Authors: Jordan AR, Claxton D, Purvis A, Barnes A, Fysh M

## Question

Does sprint interval training performed on a nonmotorized vertical treadmill improve aerobic and anaerobic running performance, and are effects similar to overground shuttle sprint training?

## Summary

Six weeks of 30 s all-out sprint interval training improved VO2max and maximal anaerobic running performance in physically active young men. Improvements were similar whether sprinting was performed on a vertical treadmill device or as overground shuttle sprints.

## Population

- Thirty healthy physically active male students, mean age 22 years, participating in intermittent sprint sports such as rugby, soccer, or hockey two to three times per week.
- Sample size: 30
- Age: Mean 22 years
- Sex: Male
- Fitness level: Physically active intermittent-sport students
- Health status: Healthy

## Methodology

- Matched randomized controlled 6-week pre/post intervention
- 6 weeks
- Exercise testing and training setting
- Randomized and controlled study design.

## Protocol

- Vertical treadmill SIT.
- Modality: VertiRun nonmotorized vertical treadmill.
- Work intervals: 30 s maximal efforts.
- Recovery: 4.5 min low-intensity active recovery at RPE 9.
- Sets or repetitions: 4-6 repetitions.
- Intensity: Maximal/all-out sprint efforts.
- Session duration: Interval count dependent; about 20-30 min excluding warm-up details.
- Frequency: 3 sessions/week.
- Program length: 6 weeks.
- Progression: 4 repetitions in weeks 1-2, 5 in weeks 3-4, 6 in weeks 5-6.
- Overground shuttle SIT and control.
- Modality: 20 m shuttle sprinting in a sports hall, or usual activity control.
- Work intervals: 30 s maximal shuttle sprints for active comparator.
- Recovery: 4.5 min low-intensity active recovery.
- Sets or repetitions: 4-6 repetitions.
- Intensity: Maximal/all-out sprint efforts.
- Session duration: Same interval structure as vertical treadmill group.
- Frequency: 3 sessions/week for active comparator.
- Program length: 6 weeks.
- Progression: Same 4 to 6 repetition progression; control continued normal activity and diet.

## Outcomes

### Anaerobic performance
Status: improved
Maximal anaerobic running test performance increased 4.5% after vertical treadmill SIT and 4.0% after overground sprint SIT; control did not change.

### VO2max
Status: improved
VO2max increased 6.2% after vertical treadmill SIT and 5.5% after overground sprint SIT; control did not change.

### Blood lactate
Status: no clear change
Peak blood lactate after tests did not significantly change.

### Adherence
Status: improved
Training adherence was high and similar between vertical treadmill and overground sprint groups.

## Practical Insights

- A classic 30 s all-out / 4.5 min recovery SIT protocol can improve both aerobic and anaerobic running tests in active young men.
- Vertical treadmill sprinting produced similar benefits to overground shuttle sprinting in this sample.
- Progressing repetition count every two weeks is a simple SIT dose progression.

## Limitations

- Small groups of 10 participants.
- Physically active young men only.
- Training load was not stringently matched or quantified between modes.
- Mechanisms for adaptation were not directly measured.
- No adverse-event reporting beyond adherence.

## Safety And Adherence

- No adverse events were reported in the article sections reviewed; adherence was high in both training groups.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/29511660/) (pubmed)
- [DOI](https://doi.org/10.12965/jer.1835122.561) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833954/) (full text)

## Agent Guidance

Preserve the paper-level scope of this note. Do not generalize beyond the population, protocol, measured outcomes, and limitations above.