Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review

Refik Çabuk; Egemen Alp

doi:10.17155/omuspd.1770805

TR EN

Sabit ve Değişken Şiddet Dağilimli Yüksek Şiddetli İnterval Antrenman Yaklaşimlari: Hangisi Maksimal Oksijen Tüketim Düzeyinde Geçirilen Zamani Artirmada Daha Etkilidir? Anlatımsal Bir Derleme

Abstract

Bir yüksek şiddetli interval antrenman (HIIT) seansı sırasında maksimal oksijen tüketiminin (V̇O2maks) yüksek yüzdelerinde geçirilen toplam süre, V̇O2maks’ı uzun vadede geliştiren temel akut yanıtlardan biri olarak kabul edilmektedir. Bu nedenle, son 15 yılda yapılan birçok çalışma, yüklenme süresi, tekrar sayısı, dinlenme süresi ve dinlenme yoğunluğu gibi değişkenleri manipüle ederek sabit şiddetli HIIT protokollerinde V̇O2maks’a yakın geçirilen zamanı maksimize etmeye odaklanmıştır. Ancak son dönemde sınırlı sayıda çalışma, bu süreyi artırabilmek amacıyla yüklenme periyotları içindeki şiddet dağılımını değiştiren stratejiler kullanmıştır. Bu anlatımsal derleme, sabit şiddetli HIIT protokollerine kıyasla, değişken şiddet dağılımına sahip HIIT stratejilerinin V̇O2maks’a yakın geçirilen süreyi maksimize etme potansiyelini incelemeyi amaçlamıştır. Bu bağlamda hızlı başlangıçlı, çeşitlendirilmiş şiddetli, doğrusal olarak değişen ve basamaklı azalan şiddetli protokoller ele alınmıştır. Bulgular, V̇O2’nin maksimale ulaşmasına izin verecek kadar yeterli uzunluktaki yüklenme periyotları uygulandığında, değişken şiddet dağılımlı HIIT yaklaşımlarının geleneksel sabit şiddetli protokollere kıyasla V̇O2maks düzeyinde geçirilen süreyi artırabildiğini göstermektedir. Ayrıca, bu stratejilerin benzer kan laktat yanıtları ve algılanan efor derecesine rağmen daha yüksek toplam V̇O2 tüketimi sağladığı bulunmuştur. Bu sonuçlar, değişken şiddet dağılımlarını içeren HIIT yaklaşımlarının daha yüksek aerobik talepler oluşturabileceğini ortaya koymaktadır.

Keywords

Değişken Şiddetli, Doğrusal Değişen, Hızlı Başlangıç, Maksimal Oksijen Tüketimi, Yüksek Şiddetli İnterval Antrenman

Ethical Statement

Bu çalışma, mevcut literatürün incelenmesine dayanan bir anlatı derlemesidir ve herhangi bir insan ya da hayvan katılımcı içermemektedir.

Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review

Abstract

The total time spent at high percentages of maximal oxygen uptake (V̇O2max) during a high-intensity interval training (HIIT) session is considered one of the key acute responses for inducing long-term improvements in V̇O2max. Therefore, over the past 15 years, many studies have focused on maximizing the time spent near V̇O2max in constant-intensity HIIT protocols by manipulating variables such as work duration, number of repetitions, recovery duration, and recovery intensity. More recently, however, a limited number of studies have employed strategies that modify the intensity distribution within work bouts in order to increase this time. This narrative review aimed to examine the potential of HIIT strategies with variable intensity distributions to maximize the time spent near V̇O2max compared with constant-intensity HIIT protocols. Accordingly, fast-start, varied-intensity, linearly varying, and stepwise decreasing-intensity protocols were addressed. The findings indicate that, when sufficiently long work bouts are applied to allow V̇O2 to reach maximal levels, variable intensity-distribution HIIT approaches can increase the time spent at V̇O2max compared with traditional constant-intensity protocols. Furthermore, these strategies were found to elicit greater total V̇O2 consumption despite producing similar blood lactate responses and ratings of perceived exertion. These results suggest that HIIT approaches incorporating variable intensity distributions may impose higher aerobic demands.

Keywords

Fast-Start, High-Intensity Interval Training, Linearly Varying, Maximal Oxygen Uptake, Varied-Intensity

Ethical Statement

This study is a narrative review based on an examination of the existing literature and does not involve any human or animal participants

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Details

Primary Language

English

Subjects

Sports Training

Journal Section

Review

Authors

Refik Çabuk ^*
0000-0002-3682-3135
Türkiye

Egemen Alp
0000-0002-5915-8625
Türkiye

Publication Date

December 21, 2025

Submission Date

August 22, 2025

Acceptance Date

November 24, 2025

Published in Issue

Year 2025 Volume: 16 Number: 3

DOI

https://doi.org/10.17155/omuspd.1770805

IZ

https://izlik.org/JA67GZ49NP

APA

Çabuk, R., & Alp, E. (2025). Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review. Spor Ve Performans Araştırmaları Dergisi, 16(3), 577-591. https://doi.org/10.17155/omuspd.1770805

AMA

1.Çabuk R, Alp E. Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review. Spor ve Performans Araştırmaları Dergisi. 2025;16(3):577-591. doi:10.17155/omuspd.1770805

Chicago

Çabuk, Refik, and Egemen Alp. 2025. “Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review”. Spor Ve Performans Araştırmaları Dergisi 16 (3): 577-91. https://doi.org/10.17155/omuspd.1770805.

EndNote

Çabuk R, Alp E (December 1, 2025) Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review. Spor ve Performans Araştırmaları Dergisi 16 3 577–591.

IEEE

[1]R. Çabuk and E. Alp, “Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review”, Spor ve Performans Araştırmaları Dergisi, vol. 16, no. 3, pp. 577–591, Dec. 2025, doi: 10.17155/omuspd.1770805.

ISNAD

Çabuk, Refik - Alp, Egemen. “Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review”. Spor ve Performans Araştırmaları Dergisi 16/3 (December 1, 2025): 577-591. https://doi.org/10.17155/omuspd.1770805.

JAMA

1.Çabuk R, Alp E. Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review. Spor ve Performans Araştırmaları Dergisi. 2025;16:577–591.

MLA

Çabuk, Refik, and Egemen Alp. “Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review”. Spor Ve Performans Araştırmaları Dergisi, vol. 16, no. 3, Dec. 2025, pp. 577-91, doi:10.17155/omuspd.1770805.

Vancouver

1.Refik Çabuk, Egemen Alp. Constant and Variable-Intensity Distribution High-Intensity Interval Training Approaches: Which Is More Effective in Increasing Time Spent at Maximal Oxygen Uptake? A Narrative Review. Spor ve Performans Araştırmaları Dergisi. 2025 Dec. 1;16(3):577-91. doi:10.17155/omuspd.1770805

Cited By

The Effects of Post‐Activation Performance Enhancement on High Intensity Interval Training: A Comparison of Traditional and Cluster Set Protocols

European Journal of Sport Science

https://doi.org/10.1002/ejsc.70152