HIIT vs HIRT: How to Do a Sprint Workout the Right Way

When it comes to effective training, especially in the realm of sprinting, two prominent methods stand out: High-Intensity Interval Training (HIIT) and High-Intensity Resistance Training (HIRT). Both methods are incredibly effective at building strength, endurance, and aerobic capacity, but their approaches and benefits differ significantly. Sprint workouts in particular rely on high power output, efficient recovery, and maximising muscular and cardiovascular adaptations.

To understand how to execute a sprint workout correctly, we need to delve into the mechanics of both HIIT and HIRT.

What is High-Intensity Interval Training (HIIT)?

HIIT involves alternating between intense bursts of exercise and short recovery periods. The idea is to elevate your heart rate quickly during these high-intensity intervals, allowing for a significant metabolic boost that can last long after your workout is finished.

Research has shown that HIIT is an excellent method for improving cardiovascular health and fat loss while requiring less time commitment than traditional steady-state cardio (Gibala et al., 2012).

HIIT often consists of exercises like sprinting, cycling, or plyometrics, where the goal is to perform as many repetitions as possible (or go as fast as possible) during the work phase. After each high-intensity bout, you rest for a short period, usually at a low-intensity level. For example, in sprint workouts, an athlete might sprint for 30 seconds, then walk or jog for 1-2 minutes before repeating the cycle.

What is High-Intensity Resistance Training (HIRT)?

While HIIT focuses on aerobic capacity and short, explosive intervals, HIRT integrates resistance-based exercises into the high-intensity model. It’s a form of strength training that aims to boost both cardiovascular and muscular endurance. With HIRT, the exercises generally involve weights, and the intensity comes from doing the movements quickly and explosively, or by reducing the rest periods between sets.

A study published in the Journal of Strength and Conditioning Research indicated that HIRT could increase muscle strength, endurance, and fat loss simultaneously, making it a highly efficient way to train (Paoli et al., 2012). In a sprint workout context, HIRT might involve combining sprint intervals with resistance exercises such as squats, kettlebell swings, or lunges.

The Science Behind HIIT and Sprint Workouts

HIIT is particularly suited for sprint workouts because it maximises oxygen uptake (VO2 max) and improves anaerobic endurance, which is essential for high-intensity efforts like sprinting. A study conducted by Tabata et al. (1996) showed that short bursts of all-out sprints, followed by brief rest periods, could improve both aerobic and anaerobic capacity more efficiently than moderate-intensity exercise. This is largely due to the “afterburn” effect, known as excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories long after the workout ends.

The main mechanism driving these benefits is the increased demand placed on the body’s energy systems during HIIT. When sprinting, the body primarily utilises the phosphocreatine system and anaerobic glycolysis to produce ATP, the molecule responsible for energy. These systems provide energy for short, intense bursts of activity, which is why they are heavily engaged during sprint workouts (Gastin, 2001). The result is improved sprint performance and endurance.

HIRT, on the other hand, adds a resistance component to the workout, increasing muscle hypertrophy and strength. When combined with sprint intervals, it allows athletes to build not only cardiovascular endurance but also the muscular strength needed to sustain high-intensity efforts over time. This hybrid approach challenges both the aerobic and anaerobic systems while simultaneously increasing muscular power (Schoenfeld, 2010).

Comparing HIIT and HIRT for Sprint Training

When it comes to choosing between HIIT and HIRT for sprint workouts, both methods offer unique advantages. HIIT emphasises cardiovascular conditioning, speed, and explosive power, making it ideal for athletes who want to focus on sprinting ability. HIRT, on the other hand, integrates resistance training, which can improve muscular endurance and help prevent injury during sprints.

In terms of calorie expenditure, HIIT has been shown to burn more calories in less time than steady-state cardio (Tremblay et al., 1994). For example, sprinting for 20 minutes in a HIIT workout can burn more calories and improve VO2 max more than jogging at a steady pace for 60 minutes. This makes HIIT highly effective for individuals looking to burn fat and increase endurance with limited time.

However, HIRT takes the calorie burn a step further by incorporating resistance exercises. A study published in Obesity found that combining resistance training with high-intensity intervals could improve fat loss and increase lean muscle mass simultaneously (Schuenke et al., 2002). This is particularly beneficial for athletes who need to maintain muscle while improving sprint speed and endurance.

Sprint Workout: HIIT or HIRT?

For those looking to enhance their sprinting capabilities, the best approach may be a combination of both HIIT and HIRT. Here’s how to structure a sprint workout using each method effectively:

HIIT Sprint Workout

A typical HIIT sprint workout consists of intervals of all-out sprints, followed by low-intensity recovery periods. A session might look like this:

Warm-Up (5-10 minutes): Start with dynamic stretches and light jogging to prepare your muscles and joints for the high-intensity effort ahead. Include exercises like high knees, butt kicks, and leg swings to activate the hip flexors, hamstrings, and glutes.

Work Phase: Sprint at maximum effort for 20-30 seconds. Aim for 90-100% of your maximum speed during this phase. Keep your body upright, engage your core, and focus on driving your knees up with each stride.

Rest Phase: Walk or jog for 1-2 minutes to allow your body to recover before the next sprint. This phase is crucial for replenishing your ATP stores and allowing your muscles to flush out lactic acid.

Repeat: Complete 6-8 rounds of the sprint-rest cycle, depending on your fitness level.

Cool Down: After the final round, cool down with light jogging or walking for 5-10 minutes, followed by static stretches to improve flexibility and reduce muscle soreness.

HIRT Sprint Workout

A HIRT sprint workout integrates resistance training with high-intensity sprints. Here’s an example:

Warm-Up: Follow the same warm-up routine as the HIIT workout, with dynamic stretches and light jogging.

Circuit: Perform the following exercises in a circuit, alternating between sprints and resistance exercises:

• Sprint: 20-30 seconds at maximum effort, followed by 60 seconds of rest.
• Goblet Squats: Perform 10-12 reps with a kettlebell or dumbbell. Focus on controlling the movement, engaging your core, and keeping your chest up.
• Sprint: Another 20-30 seconds of sprinting, followed by 60 seconds of rest.
• Kettlebell Swings: Perform 12-15 reps. Keep your back straight and use your hips to generate momentum.
• Sprint: 20-30 seconds of all-out sprinting, followed by a rest period.
• Push-Ups: Complete 10-15 push-ups, focusing on proper form and full range of motion.
• Repeat: Complete 3-5 rounds of this circuit, depending on your fitness level.

Cool Down: Finish the workout with light jogging and static stretches.

Common Mistakes in Sprint Workouts

Whether you choose HIIT or HIRT, there are several common mistakes to avoid in sprint training:

1. Skipping Warm-Up: Sprinting is a high-intensity exercise that places a lot of stress on your muscles and joints. Skipping the warm-up increases the risk of injury. Always spend at least 5-10 minutes warming up with dynamic stretches.
2. Overtraining: High-intensity sprint workouts are taxing on the body. Doing them too frequently can lead to overtraining, which reduces performance and increases the risk of injury. It’s essential to allow adequate recovery time between sessions.
3. Poor Form: Sprinting with poor form can limit your speed and increase the likelihood of injury. Common mistakes include leaning too far forward, failing to engage the core, or allowing the arms to swing across the body. Focus on keeping your posture upright and driving your knees and arms forward.

How to Measure Progress in Sprint Workouts

Tracking progress is essential to ensure that your sprint workouts are effective. Here are some key metrics to monitor:

• Sprint Time: Measure how long it takes to complete a set distance, such as 100 metres. Record your times over several weeks to monitor improvements.
• Heart Rate: Use a heart rate monitor to track how quickly your heart rate returns to normal after each sprint. Faster recovery times indicate improved cardiovascular fitness.
• Distance Covered: If you’re performing timed sprints (e.g., 30 seconds), track the distance you cover during each sprint and aim to increase it over time.
• Strength Gains: If you’re incorporating resistance exercises (HIRT), track the weights you’re lifting and aim to increase them progressively.

Conclusion: HIIT vs HIRT for Sprint Workouts

Both HIIT and HIRT offer substantial benefits for sprint training, but their applications are slightly different. HIIT is ideal for improving cardiovascular endurance, speed, and fat loss, while HIRT enhances muscular strength and endurance alongside these benefits. The best approach for most athletes is to incorporate both methods into their training regimen. By combining sprints with resistance exercises, you can maximise your performance, prevent injuries, and see faster results.

Key Takeaways

Bibliography

• Gibala, M.J., Little, J.P., MacDonald, M.J. and Hawley, J.A., 2012. Physiological adaptations to low‐volume, high‐intensity interval training in health and disease. The Journal of Physiology, 590(5), pp.1077-1084.
• Paoli, A., Pacelli, Q.F., Neri, M., Toniolo, L., Cancellara, P., Canato, M., Reggiani, C. and Neri, M., 2012. Resistance training with low load and vascular occlusion increases strength in recreational athletes. European Journal of Applied Physiology, 112, pp.3687-3692.
• Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M. and Yamamoto, K., 1996. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 max. Medicine & Science in Sports & Exercise, 28(10), pp.1327-1330.
• Gastin, P.B., 2001. Energy system interaction and relative contribution during maximal exercise. Sports Medicine, 31(10), pp.725-741.
• Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
• Tremblay, A., Simoneau, J.A. and Bouchard, C., 1994. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 43(7), pp.814-818.
• Schuenke, M.D., Mikat, R.P. and McBride, J.M., 2002. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implications for body mass management. European Journal of Applied Physiology, 86(5), pp.411-417.

This article serves as an in-depth comparison of HIIT and HIRT, designed to help athletes and fitness enthusiasts understand how to structure their sprint workouts for maximum efficiency and results.