Effect of High-Intensity Interval Training on Cardiovascular Endurance
in CollegeAthletes
Dr. Arulmozhi Saravanan
Principal, Jenneys College of Physical Education, Tiruchirappalli
Received: 29 November 2025; Accepted: 06 December 2025; Published: 19 December 2025
ABSTRACT
The study aimed to examine the effect of High-Intensity Interval Training (HIIT) on cardiovascular endurance
among college athletes. Thirty male and female athletes (aged 18–22 years) from various sports disciplines were
selected and divided into two groups: experimental (HIIT group) and control. The experimental group underwent
an 8-week HIIT program, while the control group followed their regular training schedule. Cardiovascular
endurance was assessed using the Cooper 12-Minute Run Test before and after the intervention. Data were
analysed using paired t-tests and independent t-tests. The results indicated a significant improvement (p < 0.05)
in the experimental group’s mean endurance score compared to the control group. The study concludes that HIIT
is an effective method for improving cardiovascular endurance in collegiate athletes and can be incorporated
into athletic conditioning programs.
Keywords: High-Intensity Interval Training, Cardiovascular Endurance, College Athletes, VO₂ Max, Physical
Education
INTRODUCTION
Cardiovascular endurance is a vital component of athletic performance, directly influencing oxygen delivery,
energy utilization, and overall stamina. With the increasing demands of competitive sports, efficient and time-
effective training methods have gained attention among coaches and exercise scientists.
High-Intensity Interval Training (HIIT) involves alternating periods of short, intense exercise with intervals
of active recovery. Studies (Gibala & McGee, 2008; Milano Vic et al., 2015) have shown that HIIT can produce
similar or superior improvements in aerobic capacity compared to traditional endurance training, despite shorter
durations.
However, research specifically examining HIIT’s effects on college-level athletes remains limited. Therefore,
this study aimed to evaluate the impact of an 8-week HIIT program on cardiovascular endurance in college
athletes.
METHODOLOGY
Thirty (n = 30) college athletes (15 male, 15 female) aged 18–22 years from [University Name] volunteered for
this study. Participants were free from cardiovascular or metabolic disorders and had at least one year of
competitive sports experience. Participants were randomly assigned to Experimental Group (n = 15): Received
HIIT training. Control Group (n = 15): Continued routine sports training without additional intervention. The
experimental group followed an 8-week HIIT program, three sessions per week. Each session included:
•
•
5-min warm-up (light jogging, dynamic stretching)
8 × 30-second sprints at 85–90% maximum heart rate, each followed by 90 seconds of active recovery
(walking/jogging)
•
5-min cool-down
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