The Effects of High Intensity Interval Training, in Conjunction with Functional Training Equipment, on VO2max and Peak Power in Recreationally Trained Individuals

Document Type


Degree Name

Master of Science (MS)


Health and Human Performance

Date of Award

Spring 2016


High Intensity Interval Training (HIIT) is a training style requiring maximal effort for a short duration of time followed by an even smaller period of minimal intensity exercise. High intensity interval training using functional training (HIIT-FT) equipment is an alternative mode of exercise than traditional workouts performed at a health club which is not only time saving, but also cost effective and can be performed without leaving home. It was hypothesized that a 6-week HIIT-FT exercise program would significantly increase maximal oxygen uptake (VO2max) and peak power (PP) in recreationally active, college-aged adults compared to those who did not participate in this particular form of exercise. Twenty-five subjects (13W/12M, 23.0 ± 2.9 year, 165.6 ± 8.7 cm, 72.8 ± 17.6 kg, VO2max: 3.1 ± 0.9 L/min, PP: 1132.4 ± 356.2 W) were recruited and randomized into two groups: The HIIT-FT group (n = 13, 6W/7M) and a control group (n = 12, 7W/5M), who maintained their current level of recreational activity throughout the study period. All participants completed a VO2max test on a treadmill (TrueOne 2400, Parvo Medics) and a Wingate test for PP (Velotron, RacerMate) before and after the intervention. The HIIT-FT group trained for 40 ± 8 minutes per session (including warm-up and cool-down), 3 times per week for a total of 18 sessions. Total exercise time per session was 11 ± 3 minutes. There were significant improvements (p = 0.002) after the training protocol in the HIIT-FT group in absolute VO2max (3.4 L/min, 7.8%), but not the control group (2.9L/min, -2.1%). The HIIT-FT group time to exhaustion increased 17.7% on average. PP increased in the HIIT-FT group (1194W, 3.8%) and in the control group (1140W, 2.4%) with no significant differences following the training protocol or between groups (p = 0.538). The results of the current study agree with other similar HIIT studies regarding VO2max; however, the current study failed to demonstrate increases in PP. HIIT-FT is an effective method to improve aerobic fitness that is time-efficient, less expensive than traditional training programs, and can be performed without ever leaving home.


Vipa Bernhardt

Subject Categories

Medicine and Health Sciences | Sports Sciences