Research
Mixed
8 to 12 weeks of aerobic high-intensity running training (>85% HRmax) improves VO2max (5-11%), running economy (3-7%), and yo-yo intermittent recovery test performance (13%) in football players.
To improve your fitness for football, incorporate 8-12 weeks of high-intensity running training twice a week. Aim for intensities above 85% of your maximum heart rate, using intervals like 4 minutes of running followed by 3 minutes of active recovery. This will boost your VO2max and your ability to recover between high-intensity efforts.
GoodSupportsHIGH confidence
Studies on football players have shown that 8 to 12 wk of aerobic high-intensity running training (>85% HRmax) leads to VO2max enhancement (5% to 11%), increased running economy (3% to 7%), and lower blood lactate accumulation during submaximal exercise, as well as improvements in the yo-yo intermittent recovery (YYIR) test performance (13%).
Why this rating
Based on a review of multiple studies with consistent findings, though specific study details are in tables.
Source
High-Intensity Training in Football
F. Marcello Iaia et al. · International Journal of Sports Physiology and Performance · 2009
narrative_reviewCited 335×
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