Examining work-to-rest ratios to optimize upper body sprint interval training

The objective was to compare the metabolic influence of varying work-to-rest ratios during upper body sprint interval training (SIT). Forty-two recreationally-trained men were randomized into a training group [10 s work - 2 min of rest (10:2) or 4 min of rest (10:4), or 30 s work - 4 min of rest (30:4)] or a control group (CON). Participants underwent six training sessions over two weeks. Assessments consisted of a graded exercise test [maximal oxygen consumption (VO ₂ peak) and peak power output (PPO)], four constant-work rate trials [critical power, anaerobic working capacity, and electromyographic fatigue threshold], and an upper body Wingate test (mean/peak power and total work). Post-training absolute and relative VO ₂ peak was greater than pre-training for 30:4 (p =.005 and p =.009, respectively), but lower for CON (p =.001 and p =.006, respectively). Post-training PPO was greater in 30:4 (p <.001). No differences were observed during the constant-work rate trials or Wingate test. Traditional SIT appears to have enhanced VO ₂ peak in the upper body over a short-term two-week intervention.