Including sprint intervals in your overall fitness routine can help boost athletic performance. According to a study in the Journal of Strength and Conditioning Research , trained runners were able to improve both endurance and anaerobic performance after two weeks of sprint interval training.

Does sprint interval training really work?

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.

How long should you do sprint intervals?

Sprints. Each sprint is 30 seconds long and must be performed at an all-out intensity. If you could go longer than 30 seconds, you are not working hard enough and should manually increase the speed on your next sprint.