Interval training has been promoted as a superior, time-efficient exercise strategy for enhancing cardiorespiratory fitness in the ageing population. This study assessed the effectiveness of interval training compared with that of moderate-intensity continuous training (MICT) for improving cardiorespiratory fitness in middle-aged and older adults. Six databases were systematically searched for studies with exercise interventions (minimum 2-week duration). Meta-analyses were conducted for within-group and between-group comparisons of maximal oxygen uptake (VO2max). Sub-group analysis was performed using the nature of interval training (high-intensity interval training (HIIT) and sprint interval training (SIT)). Of 3,257 studies, 14 were included (429 participants). Within-group analyses demonstrated significant VO2max improvements (mL/kg/min) following interval training (mean difference: MD 2.26; 95% confidence interval (CI) 1.50 to 3.02) and MICT (MD 1.34; 95% CI 0.45 to 2.23). When comparing the modes of training, the gain in VO2max was significantly greater following interval training (MD 1.10; CI 0.55 to 1.64). Sub-group analysis showed that HIIT (MD 1.04; CI 0.21 to 1.88) and SIT (MD 1.18; CI 0.60 to 1.76) resulted in superior VO2max gain than MICT. This study provides evidence synthesis for interval training as a viable exercise strategy to improve cardiorespiratory function in healthy ageing.

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