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

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.