PMID 30102686

Research
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Active Recovery Induces Greater Endurance Adaptations When Performing Sprint Interval Training

Yamagishi T, Babraj J

Question

Does recovery intensity change endurance adaptations during a two-week Wingate-based sprint interval training program?

Summary

In active adults doing six sprint-interval cycling sessions over two weeks, active recovery at 40% VO2peak produced larger endurance-related adaptations than passive recovery. Both groups improved 10-km time-trial performance, but critical power and 3-minute work improved only with active recovery.

Methodology

  • Healthy active adults who performed at least 3 hours of exercise per week but were not regular sport competitors.
  • 14 participants.
  • Cycle ergometer Wingate sprints.
  • Work intervals: 30 seconds.
  • Recovery: 4 minutes cycling at 40% VO2peak.
  • Intensity: All-out sprint against 7.5% body mass.
  • About 18-27 minutes for sprint and recovery block, depending on number of sprints.
  • 3 sessions per week.
  • 2 weeks.
  • Matched-group controlled intervention
  • VO2peak, Critical power, 10-km time trial, and Training cardiorespiratory demand were tracked.

Outcomes

Critical power

Critical power improved only in the active-recovery group.

Active recovery +7.9%, d=1.75, p=0.015; passive recovery unchanged.

Improved

10-km time trial

Both groups improved cycling time-trial performance.

Active recovery +8.6%, d=1.60, p=0.006; passive recovery +6.7%, d=0.96, p=0.048.

Improved

3-min work

Total work in the 3-minute test improved only with active recovery.

Active recovery +3.7%, d=1.84, p=0.022; passive recovery unchanged.

Improved

VO2peak

VO2peak and HRmax did not significantly change in either group.

No clear change

Recovery demand

Active recovery increased aerobic and heart-rate demand during recovery periods without reducing sprint power.

Recovery VO2 p=0.005 and HR p=0.018 between recovery conditions.

Improved

Insights

  • When using Wingate-style SIT for endurance, active recovery near 40% VO2peak may produce better endurance adaptations than passive recovery.
  • The recovery interval can be an active training stimulus, not merely downtime.
  • The protocol used specialist cycling equipment and all-out efforts, so it is best translated cautiously for general users.

Limitations

  • Small sample of 14 active adults.
  • Group assignment was matched by baseline values but randomization was not clearly reported.
  • Short two-week intervention.
  • Cycling laboratory protocol may not generalize to bodyweight or unsupervised HIIT.

Safety

  • One passive-recovery participant reported discomfort and nausea from the gas analyzer during training measurement, so cardiorespiratory data for that group were n=6.
  • No formal adverse-event rates were reported.