PMID 34970160

Research
All papers

High-Intensity Interval Training and Sprint-Interval Training in National-Level Rowers

Turner KJ, Pyne DB, Périard JD, Rice AJ

Question

How do short blocks of rowing HIIT and sprint-interval training compare for improving 2000 m ergometer performance in national-level rowers?

Summary

In national-to-elite rowers, eight sessions of either rowing HIIT or rowing sprint-interval training improved 2000 m ergometer performance, and a second 3-week block added little extra improvement. HIIT appeared better tolerated from athlete feedback.

Methodology

  • National-to-elite rowers who had competed nationally or internationally in the prior season
  • 24 participants.
  • Rowing ergometer.
  • Work intervals: 2.5 min.
  • Recovery: 2.5 min, with an extra 2.5 min break after interval 4.
  • Intensity: At least 95% of 2000 m mean power output.
  • About 60 min including 10 min self-selected warm-up.
  • 3 sessions/week for 3 weeks, with 2 sessions in the final week.
  • 3-week HIIT block within a 6-week crossover.
  • Randomized crossover feasibility training study
  • 2000 m rowing performance, 4 min all-out performance, Submaximal heart rate and RPE, and Training tolerance were tracked.

Outcomes

2000 m time

Both block orders improved 2000 m ergometer time after 16 high-intensity sessions.

HIIT-SIT -10.6 +/- 3.9 s, -2.5%, p = 0.01; SIT-HIIT -9.0 +/- 5.7 s, -2.2%, p = 0.01

Improved

First block

Most performance improvement occurred after the first 3-week block regardless of method.

First 3 weeks: HIIT-SIT 2000 m -2.0 +/- 0.6%, p = 0.01; SIT-HIIT -1.5 +/- 0.3%, p = 0.01; no significant between-group difference

Improved

4 min all-out

Four-minute all-out distance improved after the full intervention.

HIIT-SIT +36 +/- 25 m, +3.1%, p = 0.01; SIT-HIIT +33 +/- 27 m, +2.8%, p = 0.01

Improved

Submax HR

HIIT-SIT produced greater reductions in submaximal HR than SIT-HIIT.

HIIT-SIT reduced HR at steps 4-6 after 16 sessions, p = 0.02; lower HR than SIT-HIIT after eight and 16 sessions, p < 0.05

Mixed

Insights

  • Eight high-intensity rowing sessions may be enough for short-term performance gains in trained rowers.
  • A second consecutive block should be individualized because additional benefit was small and variable.
  • HIIT may be preferable to SIT when tolerance and athlete feedback matter.

Limitations

  • No no-training control group
  • Feasibility study during COVID-19 restrictions
  • Highly trained athlete sample
  • Mechanistic measures were limited
  • Other training was coach-prescribed and not a standardized lab-only intervention

Safety

  • Participants were healthy/injury-free and were given mobility, stretching, and activation exercises to reduce overuse risk.
  • Specific adverse-event counts were not reported in the the paper.