Effects of Various Work-to-rest Ratios during High-intensity Interval Training on Athletic Performance in Adolescents

Myong Won Seo, Jung-Min Lee, Hyun Chul Jung, Sung-Woo Jung, Jong Kook Song

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19 Scopus citations


To examine the effect of high-intensity interval training (HIIT) with different work-to-rest ratios on athletic performance in athletes. Forty-seven male Taekwondo athletes (aged 15-18 yrs) were randomly assigned into 3 HIIT groups and a control group. Each group performed 6 and 8 bouts of HIIT: 1) 1:2 (30:60 s), 2) 1:4 (30:120 s), and 3) 1:8 (30:240 s) groups while the control group performed only Taekwondo training program. All HIIT groups completed 10 sessions over 4 weeks. Athletic performance tests including VO 2max test, Wingate anaerobic test, vertical jump, and agility T-test were measured at both pre- and post-tests. Two-way repeated measures ANOVA were applied to examine the performance changes between protocols. VO 2max improved significantly in all HIIT groups (p<0.01), and the post-hoc test indicated that the only 1:4 group showed significant improvement compared to the control group. The HIIT with 1:4 ratio showed the effective protocol for enhancing anaerobic capacity including relative peak and mean power compared to control (p<0.01). Ten sessions of HIIT involving the 1:4 group, lasting over a brief 4-week period revealed the effective protocol for enhancing both aerobic and anaerobic capacity. Our findings provide practical implications to develop a performance-enhancing program specialized for adolescent Taekwondo athletes.
Original languageEnglish (US)
Pages (from-to)503-510
Number of pages8
JournalInternational Journal of Sports Medicine
Issue number40
StatePublished - Aug 1 2019
Externally publishedYes


  • HIIT
  • adolescent athletes
  • aerobic capacity
  • anaerobic capacity
  • taekwondo


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