The following references were used in the article high intensity interval training (HIIT) workouts.
High Intensity Interval Training References
Acevado, E.O. and Goldfarb, A.H. (1989). Increased training intensity effects on plasma lactate, ventilatory thresholds, and endurance. Medicine and Science in Sports and Exercise. 21, 563-568.
Ballor DL, Volovsek AJ. (1992) Effect of exercise to rest ratio on plasma lactate concentration at work rates above and below maximum oxygen uptake. Eur J Appl Physiol Occup Physiol. 1992;65(4):365-9.
Babineau C, Léger L. (1997). Physiological response of 5/1 intermittent aerobic exercise and its relationship to 5 km endurance performance. Int J Sports Med. 1997 Jan;18(1):13-9.
Billat, V.L., Flechet, B., Petit, B., Muriaux, G. and Koralsztein, J-P. (1999). Interval training at VO2max: effects on aerobic performance and overtraining markers. Medicine and Science in Sports and Exercise. 3 (1), 156-163.
Billat, V.L., Slawinski, J., Bocquet, V., Demarle, A., Lafitte, L., Chassaing, P. and Koralsztein, J-P. (2000). Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs. European Journal of Applied Physiology. 81, 188-196.
Billat, V.L. (2001). Interval training for Performance: a Scientific and Empirical Practice. Sports Medicine. 31 (1), 13-31.
Bompa, T O (1999). Periodization: Theory and Methodology of Training. 4th ed. Champaign, Ill.: Human Kinetics, 1999.
Daniels, J. (1998) Daniels Running Formula, Human Kinetics, 1998
Daniels, J.T. (1985). A physiologist’s view of running economy. Medicine and Science in Sports and Exercise. 17 (3), 332-338.
Denadai BS, Ortiz MJ, Greco CC, de Mello MT. (2006) Interval training at 95% and 100% of the velocity at VO2 max: effects on aerobic physiological indexes and running performance. Appl Physiol Nutr Metab. 2006 Dec;31(6):737-43.
Driller MW, Fell JW, Gregory JR, Shing CM, Williams AD. (2009) The effects of high-intensity interval training in well-trained rowers. Int J Sports Physiol Perform. 2009 Mar;4(1):110-21.
Esfarjani F, Laursen PB. (2007) Manipulating high-intensity interval training: effects on VO2max, the lactate threshold and 3000 m running performance in moderately trained males. J Sci Med Sport. 2007 Feb;10(1):27-35. Epub 2006 Jul 28.
Fallowfield, J.L. and Wilkinson, J.L. (1999). Improving sports performance in Middle and Long-Distance Running. Chichester: John Wiley and Sons, LTD.
Franch, J., Madsen, K., Djurhuus, M.S. and Pedersen, P.K. (1998). Improved running economy following intensified training correlates with reduced ventilatory demands. Medicine and Science in Sports and Exercise. 30 (8), 1250-1256.
Gormley SE, Swain DP, High R, Spina RJ, Dowling EA, Kotipalli US, Gandrakota R. Effect of intensity of aerobic training on VO2max. Med Sci Sports Exerc. 2008 Jul;40(7):1336-43.
Gosselin LE, Kozlowski KF, Devinney-Boymel L, Hambridge C. (2012) Metabolic response of different high-intensity aerobic interval exercise protocols. J Strength Cond Res. 2012 Oct;26(10):2866-71.
Hafstad AD, Boardman NT, Lund J, Hagve M, Khalid AM, Wisløff U, Larsen TS, Aasum E. (2011) High intensity interval training alters substrate utilization and reduces oxygen consumption in the heart. J Appl Physiol. 2011 Nov;111(5):1235-41. Epub 2011 Aug 11.
Hawley, J.A., Myburgh, K.H., Noakes, T.D. and Dennis, S.C. (1997). Training techniques to improve fatigue resistance and enhance endurance performance. Journal of Sports Sciences. 15, 325-333.
Helgerud J, Høydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, Simonsen T, Helgesen C, Hjorth N, Bach R, Hoff J. (2007) Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc. 2007 Apr;39(4):665-71.
Hill, D.W. and Rowell, A.L.(1997). Responses to exercise at the velocity associated with VO2max. Medicine and Science in Sports and Exercise. 29 (1), 113-116.
Jemma J, Hawley J, Kumar D, Singh V, Cosic I. (2005) Endurance training of trained athletes-an electromyogram study. Conf Proc IEEE Eng Med Biol Soc. 2005;7:7707-9.
Koral J, Oranchuk DJ, Herrera R, Millet GY. Six Sessions of Sprint Interval Training Improves Running Performance in Trained Athletes. J Strength Cond Res. 2018;32(3):617-623. doi:10.1519/JSC.0000000000002286
Laursen PB, Shing CM, Peake JM, Coombes JS, Jenkins DG. (2002) Interval training program optimization in highly trained endurance cyclists. Med Sci Sports Exerc. 2002 Nov;34(11):1801-7.
Lindsay FH, Hawley JA, Myburgh KH, Schomer HH, Noakes TD, Dennis SC. (1996) Improved athletic performance in highly trained cyclists after interval training. Med Sci Sports Exerc. 1996 Nov;28(11):1427-34.
Little JP, Safdar A, Wilkin GP, Tarnopolsky MA, Gibala MJ. (2010) A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. J Physiol. 2010 Mar 15;588(Pt 6):1011-22. Epub 2010 Jan 25.
Londeree, B.R. (1997). Effect of training on lactate/ventilatory thresholds: a meta analysis. Medicine and Science in Sports and Exercise. 29, 837-843.
Lum D, Tan F, Pang J, Barbosa TM. Effects of intermittent sprint and plyometric training on endurance running performance. J Sport Health Sci. 2019;8(5):471-477. doi:10.1016/j.jshs.2016.08.005
Menzies P, Menzies C, McIntyre L, Paterson P, Wilson J, Kemi OJ. (2010) Blood lactate clearance during active recovery after an intense running bout depends on the intensity of the active recovery. J Sports Sci. 2010 Jul;28(9):975-82.
Neumann, G., Pfutzner, A. and Berbalk, A. (2000). Successful Endurance Training. Oxford: Meyer and Meyer Sport (UK), LTD.
Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. (2008) High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol Nutr Metab. 2008 Dec;33(6):1112-23.
Psilander N, Wang L, Westergren J, Tonkonogi M, Sahlin K. (2010) Mitochondrial gene expression in elite cyclists: effects of high-intensity interval exercise. Eur J Appl Physiol. 2010 Oct;110(3):597-606. Epub 2010 Jun 23.
Skovgaard C, Christiansen D, Christensen PM, Almquist NW, Thomassen M, Bangsbo J. (2018) Effect of speed endurance training and reduced training volume on running economy and single muscle fiber adaptations in trained runners. Physiol Rep. 2018;6(3):e13601. doi:10.14814/phy2.13601
Stepto NK, Hawley JA, Dennis SC, Hopkins WG. (1999) Effects of different interval-training programs on cycling time-trial performance. Med Sci Sports Exerc. 1999 May;31(5):736-41.
Smith TP, Coombes JS, Geraghty DP. (2003) Optimising high-intensity treadmill training using the running speed at maximal O(2) uptake and the time for which this can be maintained. Eur J Appl Physiol. 2003 May;89(3-4):337-43. Epub 2003 Mar 25.
Smith, T.P., McNaughton, L.R. and Marshall, K.J. (1999). Effects of 4-wk training using Vmax/Tmax on VO2max and performance in athletes. Medicine and Science in Sports and Exercise. 31 (6), 892-896.
Westgarth-Taylor C, Hawley JA, Rickard S, Myburgh KH, Noakes TD, Dennis SC. (1997) Metabolic and performance adaptations to interval training in endurance-trained cyclists. Eur J Appl Physiol Occup Physiol. 1997;75(4):298-304.
Zuniga JM, Berg K, Noble J, Harder J, Chaffin ME, Hanumanthu VS. (2011) Physiological responses during interval training with different intensities and duration of exercise. J Strength Cond Res. 2011 May;25(5):1279-84.