# Physical and physiological effects of game based and running based High Intensity Interval Training with equal volume: a 4 week quasi experimental study

PMID: 41918862
Journal: PeerJ
Published: 2026
Authors: Karabıyık H, Durmuş T, Güler Ö, Gürkan O, Bilgin S, Aras D, Gürses VV, Koz M, Gülü M, Yapici H, Al-Mhanna SB, Yasar OM, Aldhahi MI

## Question

Do equal-volume game-based and running-based HIIT protocols produce different physical and physiological adaptations in amateur soccer players over 4 weeks?

## Summary

In amateur male soccer players, five equal-volume 4-week HIIT formats improved VO2max and maximal aerobic speed. Game-based and running-based protocols produced broadly similar fitness changes, while agility and autonomic measures varied by format. The study is sport-specific, short, and small by group.

## Population

- Male amateur soccer players from university/local amateur clubs, excluding goalkeepers.
- Sample size: 40
- Age: About 23 +/- 2.8 years
- Sex: Male
- Fitness level: Amateur soccer players training at least 3 sessions per week with at least 3 years organized soccer experience
- Health status: Reported good health; no serious lower-extremity injury in the prior 12 months

## Methodology

- Parallel-group randomized repeated-measures quasi-experimental study
- 4 weeks
- Synthetic football field with GPS, HR, and RPE monitoring
- Randomized and controlled study design.

## Protocol

- Game-based or running-based HIIT.
- Modality: Small-sided soccer games, 100 m running intervals, or sprint interval training.
- Work intervals: 15 seconds, 1 minute, or 2 minutes depending on group.
- Recovery: 1-2 minutes depending on group.
- Sets or repetitions: 3 x 2-minute bouts, 6 x 1-minute bouts, or 8 x 15-second all-out sprints.
- Intensity: About 90-105% prescribed running/game intensity or all-out sprinting.
- Session duration: 20-21 minutes including 5 minute warm-up and 5 minute cooldown.
- Frequency: 3 sessions per week.
- Program length: 4 weeks; 12 sessions.
- Progression: Long-interval and short-interval groups progressed intensity or pitch dimensions after week 2; SIT had no intensity progression.
- Alternative equal-volume HIIT formats.
- Modality: Five active HIIT groups: SSG long interval, running long interval, SSG short interval, running short interval, SIT.
- Work intervals: Matched by protocol family.
- Recovery: Matched by protocol family.
- Sets or repetitions: Equal-volume protocol families.
- Intensity: Protocol-specific target intensity.
- Session duration: 20-21 minutes.
- Frequency: 3 sessions per week.
- Program length: 4 weeks.
- Progression: Protocol-specific intensity or pitch-size progression.

## Outcomes

### VO2max
Status: improved
All five HIIT formats improved estimated VO2max, with no meaningful between-group superiority.

Time effect F=51.913, p<0.001, eta2=0.619; no significant group or group x time effect.

### MAS
Status: improved
Maximal aerobic speed improved in all groups.

Time effect F=53.985, p<0.001, eta2=0.628.

### Reactive agility
Status: mixed
Reactive agility improved in all groups except the running long-interval group.

RAT time effect F=27.106, p<0.001; group effect p=0.016; no significant interaction.

### Body composition
Status: no clear change
Body composition and several sprint/anaerobic outcomes did not significantly change.

The article reports no significant effects for body composition, RAST, and sprint-test results.

## Practical Insights

- For amateur soccer players, multiple short field-based HIIT formats can improve aerobic fitness over 4 weeks.
- Game-based HIIT can be used when sport specificity and agility are priorities, while running intervals may be simpler to prescribe.
- The findings should not be generalized to non-athletes or non-soccer contexts without caution.

## Limitations

- Small group sizes of 8 players each.
- Short 4-week duration.
- Homogeneous male soccer sample.
- Quasi-experimental framing limits causal certainty despite random assignment.
- Field-based sport context limits translation to home HIIT.

## Safety And Adherence

- The article screened for good health and absence of serious lower-extremity injury in the prior 12 months.
- GPS, HR, and RPE were monitored.
- Adverse events and dropouts were not clearly summarized in the extracted full text.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/41918862/) (pubmed)
- [DOI](https://doi.org/10.7717/peerj.20962) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC13034867/) (full text)

## Agent Guidance

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