Sprint Interval Training is defined as?

• A. An all-out, supramaximal effort equal to or greater than the pace that elicits >100% peak oxygen uptake
• B. Near maximal efforts close to heart rate >80%
• C. Moderate intensity 60-70% peak VO2
• D. Submaximal long duration

Answer: (A)

Sprint interval training uses very short, all-out efforts performed at a supramaximal intensity—that pace or effort would require more than 100% of your peak oxygen uptake. In other words, you’re pushing beyond what your body can sustain at VO2 max for even a short time. Because of that, these efforts are brief and are followed by longer recovery periods to allow partial restoration before the next sprint. This combination targets the highest-intensity energy systems and builds explosive power and anaerobic capacity, while still producing endurance adaptations when repeated properly.

The other descriptions describe intensities that aren’t supra-maximal: near-maximal efforts around 80% of maximum intensity, moderate-intensity work around 60-70% of peak VO2, or a long, submaximal, continuous session. Those fit different training zones and purposes, not sprint interval training.