ACCURACY OF THE 20-M SHUTTLE RUN TEST FOR INDIVIDUALIZING EXERCISE INTENSITY OF HIGH-INTENSITY INTERVAL TRAINING

Abstract

The aim of the study was to investigate the accuracy of the 20 m shuttle run test (20mSRT) for the prescription of high-intensity interval training (HIIT) and to examine the appropriate intensity, prescribed by the 20mSRT end-test speed, for the execution of HIIT. Twenty physical education students (age: 22.4 ± 0.8 years, body height: 175.7 ± 8.9 cm, body weight: 73.8 ± 13.4 kg) participated in the study. On two separate occasions, the participants were first tested with a maximal incremental exercise test and the 20mSRT. On another two occasions, they were required to perform a 10-minute HIIT session comprised of 15-s runs interspersed with 15-s passive recovery. The intensities of the HIIT sessions were either 100% (T100%) or 110% (T110%) of the end-test speed reached in the 20mSRT. Mean oxygen uptake (VO2) (84.4 ± 5.5% vs. 77.8 ± 6.9% of VO2max), mean heart rate (HR) (93 ± 2.8% vs. 87.6 ± 4.6% of HRmax), blood lactate concentration (12.6 ± 2.1 vs. 5.4 ± 2.6 mmol/l), and ratings of perceived exertion (9.5 ± 0.5 vs. 6.7 ± 1) were all significantly (p