Effects of High Intensity and Sprint Interval Training Frequency on 1.5 Mile Run Times in Air Force ROTC Cadets

Jared Hill Dahle
The effects of varying high intensity interval training (HIIT) and sprint interval training (SIT) frequency on 1.5 mile (2.4km) run performance in Air Force ROTC cadets were studied. Twenty-seven cadets (21.6 ± 2.8 years) were stratified then randomly assigned to 3 groups: a high frequency group (HF) that performed HIIT/SIT 3x week, a low frequency group (LF) that performed HIIT/SIT 2x week, and a continuous training group (CG) that performed moderate intensity training 3x week. HIIT workouts
more » ... nsisted of 4 x 3 min intervals at 90-100% of velocity at maximal oxygen consumption (vVO2 max) with 4 min of active recovery between sets. SIT workouts consisted of 4 x 30s all out sprints with 4 min active recovery between sets. Baseline 1.5 mile run performance was measured, then retested at 6 and 10 weeks. At the end of 6 weeks, all groups significantly improved in mean 1.5 mile run time (LF, 7.3% + 4.2, p
doi:10.26076/a8af-4831 fatcat:bqpbpwz335bufh5njqmahi7s4q