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Influence of recovery time between sets on hiit applied in soccer

The Effect of Two Speed Endurance Training Regimes on Performance of Soccer Players.Iaia FM, Fiorenza M, Perri E, Alberti G, Millet GP, Bangsbo J 2015

High-intensity interval training or speed resistance is a complementary training method that aims to increase the ability to resist repetitive stimuli, supporting the ability to maintain them for a necessary period, resisting fatigue.

Many protocols are implemented, and the main manipulation is the effort/pause ratio, as well as indicating an adequate effort time, recovery between sets is fundamental in the generated adaptations.


13 professional soccer players during the late competitive phase were divided into two intervention groups:

SEP: High intensity interval training with 6-8 sets of 20s x 2 minutes of passive recovery.

SEM: High intensity interval training with 6-8 sets of 20s x 40s passive recovery.

The athletes performed the training 3 times a week for 3 weeks and were evaluated before and after the period in 20,40 sprint, 200m, Repeated sprint (RSA) and Yo Yo IRT2.


The SEP group that recovered 2 minutes between efforts significantly improved the YYIRT 2 test and also the repeated sprint RSA, without significant differences in sprints, being superior to the group WITHOUT 40s of recovery.

The SEM 40s recovery group improved significantly and greater than the SEP in the 200m sprint, and also modestly in the YYIRT 2 with no differences in the 20.40m sprint and RSA repeat sprint.


The recovery time was determinant in generating different adaptations in soccer players in short periods (3 weeks). Using longer periods increases the ability to maintain stimuli with greater power without drastic loss of speed, increasing the ability to maintain repeated sprints at high intensity and intermittent runs.

On the other hand, shorter recovery times between stimuli can generate greater resistance to fatigue.