High intensity interval training for older adults - from the laboratory towards a home setting: a co-creation study

Sandström S, Frankel J, Lindelöf N, Hedlund M, Frykholm E, Fridberg H, Rosendahl E, Boraxbekk CJ, Sandlund M

Question

How can a supervised supramaximal cycling HIT protocol for older adults be adapted for potential home use while preserving intensity, controllability, and safety?

Summary

Older adults with prior supramaximal HIT experience helped adapt a supervised cycling protocol toward a home format. After workshops and lab testing, a metronome-paced chair-stand protocol best matched cycling's acute responses while meeting safety and intensity-modulation goals; this was protocol-development evidence, not proof of long-term effectiveness.

Methodology

Older adults with prior experience in a supramaximal HIT cycling RCT
11 participants.
Chair stand.
Work intervals: 10 seconds.
Recovery: 50 seconds passive recovery.
Intensity: Individualized cadence based on max30 calibration and controlled by audio metronome.
About 10-minute interval block plus warm-up.
Protocol development/acute testing only.
Exploratory two-phase co-creation and laboratory modality-testing study
Modality fit, Physiological response, Affective response, and Safety were tracked.

Outcomes

Chair stand

Chair stand best matched cycling responses while fulfilling intensity, modulation, and safety core components.

Descriptive results; no inferential statistics.

Improved

Steps

Walking up steps resembled cycling physiologically but was disqualified because of safety and implementation concerns.

Test leaders ranked safety level 2 during two incidents.

Safety concern

Home XC

Rubber-band double poling did not elicit responses consistent with supramaximal cycling and had intensity-modulation problems.

Descriptive modality assessment.

No clear change

Effectiveness

Long-term fitness or health effects were not tested.

Unclear

Insights

Fast chair-stand intervals are a promising bodyweight HIIT concept for older adults, but only after screening and feasibility testing.
Audio cadence cues can turn bodyweight movement into an individually controlled intensity prescription.
Warn users about expected soreness and consider lower starting intensity.

Limitations

Co-creation/protocol-development study, not an efficacy trial.
Small sample with prior HIT experience.
Phase-two participants were screened and relatively healthy.
No maximal fitness test, so HR was reported in absolute terms.
Home delivery was not tested.

Safety

Three co-creators were excluded from phase two after medical screening.
Walking up steps caused balance/safety concerns.
Most co-creators experienced muscle soreness after chair stand and wanted future users warned.
No serious adverse events were reported.