Examining Work-to-Rest Ratios to Optimize Upper Body Sprint Interval Training

Abstract

PURPOSE: The primary purpose of this study was evaluate the effectiveness of upper body sprint interval training (SIT) protocols with varying work-to-rest ratios on both aerobic and anaerobic performance. The secondary purpose was to investigate the changes in metabolic and neuromuscular fatigue thresholds from two weeks of SIT in recreationally active men. METHODS: Forty-two recreationally trained men were randomized into one of three training groups [10s work bouts with two minutes of rest (10:2) or four minutes of rest (10:4), or 30s work bouts with four minutes of rest (30:4)] or a control group (CON). Participants underwent six training sessions over two weeks with four to six ‘all-out’ sprints. During pre- and post-intervention visits, participants underwent a graded exercise test to determine maximal oxygen consumption (V̇ O2peak) and peak power output (PPO), four constant-work rate trials to determine critical power (CP), anaerobic working capacity (W’), and electromyographic fatigue threshold (EMGFT), and an upper body Wingate test to determine peak power (PP), mean power (MP), and total work (TW). An analysis of covariance was performed on all testing measurements collected at post with the associated pre-values used as covariates. RESULTS: There were significant between group differences in post-test absolute V̇ O2peak, with an adjusted pre-test mean of 2.44L·min-1, and PPO, with an adjusted pre-test mean of 130.9W. Absolute V̇ O2peak was greater in 30:4 (2.36±0.26L·min-1, p = .007) and 10:2 (2.53±0.38L·min-1, p = .036) than CON (2.17±0.34L·min-1), and PPO was greater in 30:4 than CON (136±14 vs. 127±22W, p = .007, respectively). No differences were observed between groups in CP (p = .530), W’ (p = .900), EMGFT (p = .692), PP (p = .692), MP (p = .290), or TW (p = .291). CONCLUSION: SIT protocols with larger work-to-rest ratios appears to have enhanced V̇ O2peak in the upper body over a short-term two-week intervention.