When it comes to interval training, the options are endless, but one question stands out: are short, sharp bursts (HIIT) better than longer, sustained efforts? A recent study put the two popular interval workout styles to the test—and the results might surprise you.
The study in a nutshell
Conducted with 14 healthy male athletes, the study compared two popular HIIT protocols. One group completed 4 x 4-minute intervals at 90 per cent of their max heart rate, separated by 3-minute recoveries. The other did 16 x 1-minute intervals at the same intensity, with only 45 seconds of recovery between efforts. Both workouts totaled 28 minutes of exercise; they were designed to match in intensity and duration.
What they found
Despite the differences in structure, the physical toll was nearly identical. Measures of muscle fatigue, effort and lactate buildup were similar across both workouts. Whether you grind out long intervals or speed through short ones, your body is working equally hard in both.
One key distinction? The longer intervals elevated heart rates more consistently, potentially making them better for boosting endurance and cardiovascular health.
What does this mean for you?
If you’re chasing endurance gains, the four-minute interval format might be your best bet. But if you prefer variety or need a shorter mental challenge, those quick-fire one-minute repeats could keep your workout exciting while delivering comparable results. Both formats are winners for runners. Whether you’re a long-interval lover or a short-interval sprinter, the key to improvement is consistency.
