Despite the established advantages, not many research has examined the real-world effects of high-intensity interval training (HIIT) on sports performance. This study looked at how an HIIT program performed in comparison to conventional continuous endurance exercise training. Over the course of a 4-week training program, 24 hockey players were randomized to either a continuous or high intensity interval group. An HIIT program that was periodized was implemented for the interval group (IG). For 45–60 minutes, the continuous group (CG) cycled at a moderate intensity that was 65% of their estimated heart rate reserve. Anaerobic power, muscle thickness, body composition, and on-ice metrics were evaluated both before and after training. Comparing IG to CG, there was a substantial increase in muscle thickness (p = 0.01). Both ∆ mean power (p < 0.01) and ∆ peak power (p < 0.002) was higher in the IG. Furthermore, IG showed a trend (p = 0.07) and a faster ∆ sprint (p < 0.01) for a faster ∆ endurance test time to completion. These findings suggest that hockey players can improve their muscle thickness, power, and on-ice performance by doing brief high-intensity interval training (HIIT).

interval training; power output; Wingate; muscle thickness; anaerobic fitness;