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. 2022 Jan 20;12:1104. doi: 10.1038/s41598-021-04378-2

Table 2.

Effects of high-intensity interval training and moderate-intensity continuous training on exercise performance.

Session Power (Watts) Power:Weight (Watts:kg) Cadence (RPM) %HRR RPE
Controls HD Controls HD Controls HD Controls HD Controls HD
HIIT
0–3 min 68 (17.20) 68 (24.45) 1.00 (0.24) 1.05 (0.31) 76 (7.93) 73 (11.92) 43% (0.05) 45% (0.07) 10 (1.47) 10 (1.73)
4–5 min 106 (34.69) 105 (31.64) 1.56 (0.45) 1.61 (0.33) 90 (8.96) 88 (13.34) 62% (0.07) 64% (0.12) 13 (1.43) 13 (2.05)
6–8 min 71 (17.88) 75 (30.04) 1.05 (0.26) 1.16 (0.39) 77 (8.05) 75 (12.62) 52% (0.05) 52% (0.06) 11 (1.30) 11 (1.36)
9–10 min 111 (32.37) 114 (36.82) 1.63 (0.44) 1.73 (0.41) 95 (7.88) 90 (15.47) 73% (0.04) 74% (0.11) 13 (1.66) 13 (2.01)
11–13 min 73 (18.62) 76 (30.07) 1.07 (0.25) 1.17 (0.37) 78 (8.26) 75 (12.78) 57% (0.04) 58% (0.07) 11 (1.34) 11 (1.05)
14–15 min 122 (32.18) 126 (47.61) 1.80 (0.47) 1.90 (0.54) 101 (17.87) 96 (14.92) 82% (0.04) 80% (0.10) 14 (1.63) 15 (1.51)
16–18 min 72 (17.83) 73 (29.05) 1.06 (0.24) 1.11 (0.37) 77 (9.86) 75 (13.50) 62% (0.06) 59% (0.07) 12 (1.60) 12 (1.48)
19–20 min 156 (61.45) 165 (59.30) 2.30 (0.86) 2.51 (0.63) 105 (12.41) 108 (15.87) 91% (0.06) 93% (0.15) 18 (1.32) 17 (1.63)
MICT
0–20 min 75 (19.14) 76 (27.39) 1.09 (0.23) 1.14 (0.37) 79 (9.78) 77 (10.87) 50% (0.05) 52% (0.03) 12 (1.18) 11 (0.54)

Data are mean (SD).

HIIT high-intensity interval training, MICT moderate-intensity continuous training, RPM revolutions per minute, %HRR percentage of heart rate reserve, RPE rating of perceived exertion.