HMS, TIP EQ-Bank 108

A soccer player wants to improve their ability to perform repeated sprints throughout a match.

Describe how High Intensity Interval Training (HIIT) could be used in this player's training program. Provide an example to support your answer. (4 marks)

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HIIT involves repeated bouts of high-intensity exercise at around 80–95% MHR, separated by short active or passive recovery periods.
For example, the soccer player could complete 6 × 1-minute runs at 90% MHR, with 1 minute of jogging recovery between each run.
The short recovery periods are incomplete, so the player must begin each effort before fully recovering. This places stress on both the anaerobic and aerobic energy systems.
Over time, this improves the player’s lactate tolerance and their ability to recover quickly between high-intensity efforts.
The work-recovery pattern closely matches soccer’s intermittent demands. This allows the player to sprint repeatedly late in a match without a significant drop in performance.

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HIIT involves repeated bouts of high-intensity exercise at around 80–95% MHR, separated by short active or passive recovery periods.
For example, the soccer player could complete 6 × 1-minute runs at 90% MHR, with 1 minute of jogging recovery between each run.
The short recovery periods are incomplete, so the player must begin each effort before fully recovering. This places stress on both the anaerobic and aerobic energy systems.
Over time, this improves the player’s lactate tolerance and their ability to recover quickly between high-intensity efforts.
The work-recovery pattern closely matches soccer’s intermittent demands. This allows the player to sprint repeatedly late in a match without a significant drop in performance.