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

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<.01) higher during T110% vs T100%. The percentage of the total exercise time spent > 90% VO2max (37.6 +/- 25.3 vs 18.6 +/- 18.0%, p<.05) and > 90% HRmax (73.9 +/- 17.7% vs 37.5 +/- 33.3, p<.001) were also significantly higher during T110%. The mean VO2 and HR coefficient of variation during T110% were 6.5 and 3%, respectively. The cardiorespiratory, metabolic, and perceptual responses to T110% were reflective of the responses typical for HIIT, while T100% induced insufficient physiological stress to enable optimal cardiorespiratory adaptation. Therefore, the intensity of 110% 20mSRT is preferable for inducing the appropriate acute physiological responses and the 20mSRT can be used to accurately prescribe HIIT.