Wie schon lange gemutmaßt, scheint bei intensivem Intervalltraining die Intensität während der Belastungsphasen das entscheidende Kriterium. Für optimale Ergebnisse sollte diese möglichst hoch gewählt sein - selbst wenn sich dadurch die Dauer der Belastungsphasen stark verkürzt, und wesentlich längere Pausen nötig werden.
Eine recht aktuelle Studie vergleicht Sprintintervalltraining (SIT) mit regulärem hochintensivem Intervalltraining (HIIT): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6290642/
Und hier noch ein längerer Artikel zum Thema, der noch wesentlich mehr Studien einbezieht: https://runrepeat.com/sprint-interval-trainingConclusions: Eight weeks of HIIT and SIT resulted in improvements in anthropometric measures and cardiorespiratory fitness, even in the absence of changes in dietary intake. In addition, the SIT protocol induced greater reductions than the HIIT protocol in the sum of skinfolds. Both protocols appear to be time-efficient interventions, since the HIIT and SIT protocols took 33 and 23 min (16 and 2 min of effective training) per session, respectively.
Diagramm zur jeweiligen Trainingsgestaltung:Key Conclusion
The data shows that sprint interval training led to a 39.95% higher reduction in body fat percentage than HIIT. Additionally, SIT participants exercised for 60.84% less time than HIIT.
All Findings
Sprint interval training (SIT) vs High-intensity interval training (HIIT)
SIT resulted in a 39.59% higher reduction in body fat percentage than HIIT.
SIT significantly outperformed HIIT in Body Fat Percentage (BF%) reduction while requiring 60.84% less time spent exercising than HIIT.
SIT participants spent 81.46% less time sprinting in comparison to time spent doing high-intensity intervals of HIIT.
On average, SIT conducted 10% fewer workouts per week and these workouts were 44% shorter in comparison to HIIT.
During these workouts, the SIT group did 4.68% fewer sprints than the HIIT participants did their high-intensity intervals.
These sprints were 85.64% shorter in duration than the high-intensity intervals of the HIIT group.
Sprint interval training vs Moderate-intensity continuous training (MICT)
SIT resulted in a 91.83% higher reduction in body fat percentage than MICT.
SIT significantly outperformed MICT in Body Fat Percentage (BF%) reduction while requiring 71.17% less time spent exercising.
SIT participants conducted 15.54% fewer workouts every week on average compared to MICT.
These workouts for SIT were 60.12% shorter than MICT workouts.
Take-away point: Wenn man sich hart genug pusht, ist weniger mehr.