Findings suggest that interval protocols produce affective and enjoyment responses that are equal to moderate continuous exercise and more positive than heavy continuous exercise. These results indicate that interval-based exercise may be a viable alternative to continuous exercise in the promotion of health and fitness.

The purpose of this study was to assess the effect of sprint interval training on rating of perceived exertion. 20 healthy participants (11 men, 9 women; M age = 23 yr.) completed a maximal cycle ergometer test and two high-intensity interval training cycling sessions. Each session utilized the same work-to-rest ratio (1:1), work intensity (90% max), recovery intensity (10% work intensity), and session duration (16 min.). Trials differed on duration of the interval segment, with a 30-sec. trial and a 60-sec. trial. Sessions required the same amount of total work over the duration of the trial. Rating of perceived exertion assessed before, during, and after exercise were higher for the 60-sec. trial than the 30-sec. trial despite no difference in total work. High intensity interval training trials utilizing the same total external work but differing in interval length produced different ratings of perceived exertion. Perceived exertion is significantly higher for sessions of exercise that utilize longer work intervals. These findings suggest that shorter intervals may produce more favorable exertional responses that could positively affect future behavior.

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Ratings of perceived exertion (RPE) were developed to assess exertion during exercise testing. However, assessments of RPE prior to and after exercise have become common and potentially important in understanding exercise behaviour. The purpose of this project was to compare RPE taken before, during and after interval and continuous exercise sessions. Twenty-four participants (12 men, 12 women, body mass index = 24, VO2peak = 41 mL · kg · min(-1)) completed a maximal cycle ergometer test used to prescribe experimental trials: (1) moderate continuous (MC), (2) vigorous continuous (VC), (3) vigorous interval and (4) severe interval. All trials were 20 minutes in length and all intervals utilised 60-second segments and a 1:1 work-to-rest ratio. Predicted exertion was highest in the continuous vigorous trial (p < .05). Exertion increased from beginning to end in all trials (p < .05). Session RPE values were highest for the continuous vigorous trial (p < .05). Findings suggest that interval protocols produce perceptions of effort that are lower than VC exercise but similar to MC exercise. These results help describe the perceptions of effort associated with continuous and interval exercise and suggest that interval exercise can be performed with lower perceived work, which may encourage increased participation.

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