Supramaximal interval training using anaerobic speed reserve or sprint interval training in rowers

The SIT protocol, emphasizing maximal exertion, led to the most consistent adaptations and the greatest improvements across key performance metrics, including VO₂max, Qmax, and 2,000-m rowing performance. These results suggest that SIT may be the optimal approach for improving performance consistency and maximizing physiological adaptations in elite rowers. Future research should explore the long-term applicability and potential integration of SIT with other training modalities to further enhance rowing performance.