# The Effects of Post‐Activation Performance Enhancement on High Intensity Interval Training: A Comparison of Traditional and Cluster Set Protocols

## TL;DR

This study compares traditional and cluster set resistance exercises before HIIT to see how they affect endurance performance in trained athletes.

## Contribution

The study reveals that cluster set PAPE protocols enhance HIIT performance more effectively than traditional sets.

## Key findings

- Both PAPE protocols increased time at ≥90% V˙O2max and total work duration compared to control.
- PAPEcluster set resulted in significantly longer time at ≥90% V˙O2max and total work duration than PAPEtraditional set.
- PAPE effects are attributed to improved exercise tolerance and altered V˙O2 kinetics, not changes in maximal cardiorespiratory responses.

## Abstract

The present study aimed to examine the effects of post‐activation performance enhancement (PAPE) protocols employing half‐squat exercises, performed using either a traditional set (PAPEtraditionalset) or a cluster set (PAPEclusterset), on peak oxygen uptake (V˙O2peak), the time spent at ≥ 90% maximal oxygen uptake (V˙O2max), and total exercise duration during high‐intensity interval training (HIIT) in trained athletes. Ten well‐trained endurance athletes involved in endurance sport (V˙O2max: 63.3 ± 5.1 mL·kg‐1∙min‐1) completed three HIIT sessions (until failure x (1‐min run at V˙O2max velocity + 1‐min active recovery at 30% V˙O2max velocity)) under different conditions: (i) control (warm‐up only: jogging and stretching), (ii) warm‐up + three sets of six repetitions of the half‐squat (traditional set; 120 s of rest between sets), and (iii) warm‐up + three sets of 2 + 2 + 2 repetitions of half‐squat (cluster set; 20‐s rest after each two‐repetition cluster and 80‐s rest between sets). No significant differences were found in V˙O2peak responses among the three HIIT protocols (control: 62.3 ± 5.1 mL·kg‐1·min‐1; PAPEtraditionalset: 61.6 ± 4.0 mL·kg‐1·min‐1; PAPEclusterset: 61.9 ± 3.7 mL·kg‐1·min‐1; p = 0.198). However, both PAPE protocols increased time at ≥ 90% V˙O2max (control: 6.21 ± 0.9 min; PAPEtraditionalset: 7.43 ± 1.2 min; PAPEclusterset: 8.11 ± 1.4 min; p < 0.001) and total work duration (control: 12.0 ± 0.96 min; PAPEtraditionalset: 13.4 ± 1.54 min; PAPEclusterset: 14.4 ± 1.53 min; p < 0.001) compared with control. Additionally, the PAPEclusterset resulted in a significantly longer time spent at ≥ 90% V˙O2max (p = 0.005) and total work duration compared with the PAPEtraditionalset (p = 0.043). PAPE protocols, especially using cluster sets, increase time ≥ 90% V˙O2max and total work duration during HIIT, potentially enhancing endurance performance.

Post‐activation performance enhancement (PAPE) protocols incorporating resistance exercises before HIIT session increase total work duration and time spent at ≥ 90% maximal oxygen uptake without altering peak oxygen uptake, maximal blood lactate, or perceived exertion level in well‐trained endurance athletes.The ergogenic effects of PAPE during HIIT appear to be driven by improved exercise tolerance and altered V˙O2 kinetics rather than changes in maximal cardiorespiratory responses.

Post‐activation performance enhancement (PAPE) protocols incorporating resistance exercises before HIIT session increase total work duration and time spent at ≥ 90% maximal oxygen uptake without altering peak oxygen uptake, maximal blood lactate, or perceived exertion level in well‐trained endurance athletes.

The ergogenic effects of PAPE during HIIT appear to be driven by improved exercise tolerance and altered V˙O2 kinetics rather than changes in maximal cardiorespiratory responses.