2025, Vol. 12, Issue 6, Part B

The present study aimed to examine the comparative effects of High-Intensity Interval Training (HIIT) and Continuous Training on aerobic capacity, anaerobic capacity, and selected performance variables among college men handball players. Thirty male handball players aged 18-24 years were selected and divided randomly into three groups: HIIT group (n = 10), Continuous Training group (n = 10), and Control group (n = 10). The training program lasted for eight weeks, three sessions per week. Aerobic capacity (VO₂ max), anaerobic power (Margaria-Kalamen test), speed (50 m dash), agility (Illinois Agility Test), and endurance (Cooper’s 12-minute run) were measured before and after training. Statistical analysis using ANCOVA revealed significant improvement (p<0.05) in aerobic and anaerobic capacities and performance variables for both experimental groups compared to the control group. The HIIT group showed greater gains in anaerobic power and speed, while the continuous training group showed more improvement in aerobic capacity and endurance. The findings indicate that HIIT can be effectively integrated with conventional training to optimize performance in handball players.