Sprint interval training

Sprint interval training (SIT), often referred to as sprint training, involves very intense, maximal efforts. These efforts are akin to sprinting from immediate danger, and are typically of very short duration (around 10-30 seconds), followed by periods of recovery. This type of training is very taxing and aims to push the body's capacities to the limits. Dr. Martin Gibala notes that sprint interval training can optimize VO2 max, improve anaerobic capacity, and is particularly useful for activities that require very high power outputs in short bursts 1 2.

Moreover, interval training, including both high intensity interval training (HIIT) and sprint interval training, is not necessarily associated with significant increases in cortisol levels, which could be a concern for some individuals worried about stress-related side effects from such intense exercise. Research suggests that basal cortisol levels might actually remain lower than baseline for individuals practicing interval training 3.

Incorporating diverse intervals, possibly including longer high-intensity bouts, may enhance benefits further, particularly in optimizing VO2 max gains. Gibala suggests that, depending on the individual’s goals and fitness levels, mixing sprint training with intervals of 3-5 minutes might be valuable 4.

Lastly, SIT is not suited for everyone immediately, especially for those new to exercise. It's potent and requires a significant effort, which might be off-putting or unsuitable for beginners or those with certain health conditions. As always, tailored approaches considering individual capabilities and health status are recommended 5.