COMPARATIVE EFFECTS OF ISO-INTENSITY HIIT PROTOCOLS WITH EQUAL WORK-TO-REST RATIOS ON PHYSIOLOGICAL AND PHYSICAL PERFORMANCE IN AMATEUR FOOTBALL PLAYERS
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Sep 26, 2025
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Mohamed Amine Baroudi
https://orcid.org/0009-0003-7896-378X
Kheireddine Benrabah
https://orcid.org/0009-0004-0213-1001
Mohamed Bennadja
https://orcid.org/0009-0002-5851-4197
Mohamed Fayça Kharoubi
https://orcid.org/0009-0004-8521-1452
Redouan Benssassi
https://orcid.org/0009-0007-1249-4043
Charef Silarbi
https://orcid.org/0009-0000-9235-1577
https://orcid.org/0009-0003-7896-378X
Kheireddine Benrabah
https://orcid.org/0009-0004-0213-1001
Mohamed Bennadja
https://orcid.org/0009-0002-5851-4197
Mohamed Fayça Kharoubi
https://orcid.org/0009-0004-8521-1452
Redouan Benssassi
https://orcid.org/0009-0007-1249-4043
Charef Silarbi
https://orcid.org/0009-0000-9235-1577
Abstract
This study aimed to compare the effects of three high-intensity interval training (HIIT) protocols with a fixed 1:1 work-to-rest ratio but differing interval durations (15s, 30s, and 60s) on physiological and physical performance in amateur football players. Thirty-six male participants (mean age: 20.65 ± 2.0 years) were randomly assigned to one of the three groups and completed a six-week training program. Performance and physiological measures included blood lactate concentration, heart rate recovery (HRR), heart rate variability (HRV), lactate clearance rate, countermovement jump (CMJ), Yo-Yo Intermittent Recovery Test Level 1 (Yo-Yo IR1), and fatigue index. All groups exhibited significant improvements (p < 0.05), with the 60s-HIIT group showing the most substantial gains in aerobic capacity (+21% Yo-Yo IR1), neuromuscular performance (+14% CMJ), and metabolic recovery (−38% blood lactate). Effect sizes ranged from moderate to very large (Cohen’s f = 0.33–0.65), and significant correlations were found between HRR and fatigue index (r = −0.45), and between CMJ and Yo-Yo IR1 (r = 0.68). These findings suggest that longer-interval HIIT with matched work-to-rest ratios is a highly effective strategy for enhancing both metabolic efficiency and athletic performance in amateur football players.
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Keywords
high-intensity interval training, aerobic and neuromuscular performance, physiological adaptation, amateur football
References
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35. Millet, G. P., Candau, R. B., Barbier, B., Busso, T., Rouillon, J. D., & Chatard, J. C. (2003). Modelling the transfers of training effects on performance in elite triathletes. International Journal of Sports Medicine, 24, 352–359.
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37. Silva, J. R., Nassis, G. P., & Rebelo, A. (2022). Strength training and high-intensity running in football: Implications for injury prevention and performance. Sports Medicine, 52, 711–727.
38. Suarez-Arrones, L., Portillo, J., González-Rodenas, J., et al. (2019). Match running performance in elite soccer players: With special reference to acceleration and deceleration demands. Sports, 7, 22.
39. Taylor, J., Weston, M., & Portas, M. (2023). The role of high-intensity interval training in football: Current applications and future directions. Sports Medicine, 53, 85–104.
2. Bangsbo, J., Iaia, F. M., & Krustrup, P. (2008). The Yo-Yo intermittent recovery test: A useful tool for evaluation of physical performance in intermittent sports. Sports Medicine, 38, 37–51.
3. Bishop, D., Girard, O., & Mendez-Villanueva, A. (2011). Repeated-sprint ability— Part II: Recommendations for training. Sports Medicine, 41, 741–756.
4. Bosco, C., Luhtanen, P., & Komi, P. V. (1983). A simple method for measurement of mechanical power in jumping. European Journal of Applied Physiology, 50, 273–282.
5. Borg, G. (1998). Borg’s perceived exertion and pain scales. Human Kinetics.
6. Buchheit, M. (2014). Monitoring training status with HR measures: Do all roads lead to Rome? Frontiers in Physiology, 5, 73.
7. Buchheit, M., & Bishop, D. (2010). Repeated-sprint ability in team sports: Toward optimal testing and training strategies. Sports Medicine, 40, 749–772.
8. Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training: Solutions to the programming puzzle. Sports Medicine, 43, 927–954.
9. Buchheit, M., Laursen, P. B., & Ahmaidi, S. (2009). High-intensity interval training: Solutions to the programming puzzle. Sports Medicine, 39(9), 703–738.
10. Castagna, C., Impellizzeri, F. M., Cecchini, E., Rampinini, E., & Alvarez, J. C. B. (2009). Effects of intermittent-endurance fitness on match performance in young male soccer players. Journal of Strength and Conditioning Research, 23, 1954–1959.
11. Castagna, C., Impellizzeri, F. M., Chamari, K., Carlomagno, D., & Rampinini, E. (2006). Aerobic fitness and Yo-Yo continuous and intermittent test performances in soccer players: A correlation study. Journal of Strength and Conditioning Research, 20, 320–325.
12. Daanen, H. A. M., Lamberts, R. P., Kallen, V. L., Jin, A., & Van Meeteren, N. L. U. (2012). A systematic review on heart-rate recovery to monitor changes in training status in athletes. International Journal of Sports Physiology and Performance, 7, 251–260.
13. Dancey, C. P., & Reidy, J. (2017). Statistics without maths for psychology (7th ed.). Pearson Education.
14. Daanen, H. A. M., Lamberts, R. P., Kallen, V. L., Jin, A., & Van Meeteren, N. L. U. (2012). A systematic review on heart-rate recovery to monitor changes in training status in athletes. International Journal of Sports Physiology and Performance, 7, 251–260.
15. Dupont, G., Blondel, N., & Berthoin, S. (2003). Performance for short intermittent runs: Active recovery vs. passive recovery. European Journal of Applied Physiology, 89, 548–554.
16. Dupont, G., Millet, G. P., Guinhouya, C., & Berthoin, S. (2004). Relationship between oxygen uptake kinetics and performance in repeated running sprints. European Journal of Applied Physiology, 93, 366–373.
17. Edge, J., Bishop, D., Goodman, C., & Dawson, B. (2006). The effects of training intensity on muscle buffer capacity in females. European Journal of Applied Physiology, 96, 97–105.
18. Enoka, R. M., & Duchateau, J. (2016). Translating fatigue to human performance. Medicine & Science in Sports & Exercise, 48, 2228–2238.
19. Faude, O., Kindermann, W., & Meyer, T. (2009). Lactate threshold concepts: How valid are they? Sports Medicine, 39, 469–490.
20. Field, A. (2013). Discovering statistics using IBM SPSS statistics (4th ed.). Sage.
21. Foster, C., Florhaug, J. A., Franklin, J., Gottschall, L., Hrovatin, L. A., Parker, S., Doleshal, P., & Dodge, C. (2001). A new approach to monitoring exercise training. Journal of Strength and Conditioning Research, 15, 109–115.
22. Gandevia, S. C. (2001). Spinal and supraspinal factors in human muscle fatigue. Physiological Reviews, 81, 1725–1789.
23. García-Pinillos, F., Martínez-Amat, A., et al. (2020). HIIT as a time-efficient strategy to improve performance: Physiological and neuromuscular responses. Journal of Strength and Conditioning Research, 34, 1569–1577.
24. Girard, O., Mendez-Villanueva, A., & Bishop, D. (2011). Repeated-sprint ability— Part I: Factors contributing to fatigue. Sports Medicine, 41, 673–694.
25. Gravetter, F. J., & Wallnau, L. B. (2017). Statistics for the behavioral sciences (10th ed.). Cengage Learning.
26. Helgerud, J., Engen, L. C., Wisloff, U., & Hoff, J. (2001). Aerobic endurance training improves soccer performance. Medicine & Science in Sports & Exercise, 33, 1925–1931.
27. Iaia, F. M., & Bangsbo, J. (2010). Speed endurance training is a powerful stimulus for physiological adaptations and performance improvements of athletes. Scandinavian Journal of Medicine & Science in Sports, 20, 11–23.
28. Iaia, F. M., Rampinini, E., & Bangsbo, J. (2009). High-intensity training in football. International Journal of Sports Physiology and Performance, 4, 291–306.
29. Impellizzeri, F. M., Rampinini, E., Coutts, A. J., Sassi, A., & Marcora, S. M. (2004). Use of RPE-based training load in soccer. Medicine & Science in Sports & Exercise, 36, 1042–1047.
30. Krustrup, P., Mohr, M., Amstrup, T., Rysgaard, T., Johansen, J., Steensberg, A., et al. (2003). The Yo-Yo intermittent recovery test: Physiological response, reliability, and validity. Medicine & Science in Sports & Exercise, 35, 697–705.
31. Lakens, D. (2013). Calculating and reporting effect sizes to facilitate cumulative science: A practical primer for t-tests and ANOVAs. Frontiers in Psychology, 4, 863.
32. Markovic, G., Dizdar, D., Jukic, I., & Cardinale, M. (2004). Reliability and factorial validity of squat and countermovement jump tests. Journal of Strength and Conditioning Research, 18, 551–555.
33. McMahon, J. J., Turner, A. N., & Comfort, P. (2017). Relationships between lower body strength, power, and sprint performance in professional soccer players. Journal of Strength and Conditioning Research, 31, 66–71.
34. Milanović, Z., Sporiš, G., & Weston, M. (2015). Effectiveness of high-intensity interval training for improving VO2max and cardiometabolic health in recreationally active men and women: A systematic review and meta-analysis. Sports Medicine, 45, 1469–1481.
35. Millet, G. P., Candau, R. B., Barbier, B., Busso, T., Rouillon, J. D., & Chatard, J. C. (2003). Modelling the transfers of training effects on performance in elite triathletes. International Journal of Sports Medicine, 24, 352–359.
36. Pollock, M. L., & Wilmore, J. H. (1990). Exercise in health and disease: Evaluation and prescription for prevention and rehabilitation (2nd ed.). W.B. Saunders.
37. Silva, J. R., Nassis, G. P., & Rebelo, A. (2022). Strength training and high-intensity running in football: Implications for injury prevention and performance. Sports Medicine, 52, 711–727.
38. Suarez-Arrones, L., Portillo, J., González-Rodenas, J., et al. (2019). Match running performance in elite soccer players: With special reference to acceleration and deceleration demands. Sports, 7, 22.
39. Taylor, J., Weston, M., & Portas, M. (2023). The role of high-intensity interval training in football: Current applications and future directions. Sports Medicine, 53, 85–104.
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Baroudi, M. A., Benrabah, K., Bennadja, M., Kharoubi, M. F., Benssassi, R., & Silarbi, C. (2025). COMPARATIVE EFFECTS OF ISO-INTENSITY HIIT PROTOCOLS WITH EQUAL WORK-TO-REST RATIOS ON PHYSIOLOGICAL AND PHYSICAL PERFORMANCE IN AMATEUR FOOTBALL PLAYERS. Physical Education and Sport Through The Centuries, 12(2), 45–60. https://doi.org/10.5937/spes2502045A
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