Table 3. Changes of performance and metabolic parameters from baseline to post-training of the running and functional training group. HIIT-R HIIT-F ANOVA η2p Baseline Post Baseline Post Main effect (Time) Interaction (Time x Group) Interaction (Time x Group) VO2max [ml/min/kg] 47.8 ± 5.6 54.1 ± 5.6* 49.5 ± 6.6 54.4 ± 5.3* 0.000 0.300 0.082 VO2max [ml/min] 3208 ± 620 3619±690* 3552 ± 973 3884 ± 915* 0.000 0.349 0.080 HRmax [bpm] 187 ± 10 184 ± 10* 191 ± 11 187 ± 7* 0.011 0.843 0.004 BLAmax [mmol/l] 10.0 ± 2.0 9.3 ± 1.5 9.7 ± 3.0 8.2 ± 2.3 0.038 0.358 0.065 RPEmax 18.8 ± 1.0 19.5 ± 0.5 19.5 ± 1.0 19.4 ± 0.8 0.268 0.185 0.131 VO2 VT1 [ml/min] 1635 ± 168 2188 ± 493* 1894 ± 400 2072 ± 459 0.001 0.040 0.285 HR VT1 [bpm] 119 ± 4 133 ± 12* 127 ±11 131 ± 16* 0.132 0.187 0.167 VT1 % of VO2max 51.8 ± 5.4 60.4 ± 7.7* 54.3 ± 5.0 53.9 ± 6.7 0.068 0.051 0.262 VO2 VT2 [ml/min] 2765 ± 508 3222 ± 631* 2943 ± 720 3411 ± 740* 0.000 0.929 0.001 HR VT2 [bpm] 172 ± 9 168 ± 10 168 ± 10 171 ± 9* 0.281 0.004 0.630 VT2 % of VO2max 86.4 ± 3.9 89.0 ± 5.5 83.7 ± 6.9 88.2 ± 4.2 0.025 0.534 0.030 Push-ups [n] 30 ± 8 34 ± 8 29 ± 9 30 ± 9 0.077 0.575 0.077 Toes to bar [n] 7 ± 6 9 ± 6* 6 ± 5 7 ± 6 0.001 0.223 0.121 Broad Jump [m] 2.12 ±.39 2.10 ±.41 2.10 ±.20 2.11 ± 0.18 0.816 0.467 0.045 Burpees [n] 25 ± 15 31 ± 13 28 ± 6 37 ± 8* 0.004 0.458 0.047 Weight [kg] 66.9 ± 8.6 66.7 ± 8.4 70.9 ±10.9 70.6 ± 11.4 0.493 0.933 0.001 FFM [%] 77.4 ± 6.5 77.5 ± 5.9 77.4 ± 3.0 77.6 ± 4.2 0.729 0.982 0.000 FM [%] 22.6 ± 6.5 22.4 ± 5.7 22.6 ± 3.0 22.4 ± 4.2 0.912 0.582 0.002 MM [%] 55.0 ± 6.8 54.6 ± 6.9 55.0 ± 3.4 54.7 ± 3.3 0.606 0.266 0.094 HIIT-R, high-intensity interval training running group; HIIT-F, high-intensity interval training functional group; η2p, effect size partial Æž squared; VO2max, maximal oxygen uptake; HRmax, maximal heart rate (VO2max test); BLAmax, maximal blood lactate concentration; RPEmax, maximal ratings of perceived exertion (BORG); VO2 VT1, oxygen uptake at the first ventilatory threshold; HR VT1, heart rate at the first ventilatory threshold; VT1 % of VO2max, percentage of the first ventilatory threshold on the maximal oxygen uptake; VO2 VT2, oxygen uptake at the second ventilatory threshold; HR VT2, heart rate at the second ventilatory threshold; VT2 % of VO2max, percentage of the second ventilator threshold on the maximal oxygen uptake; FFM, fat free mass; FM, fat mass; MM, muscle mass *significant within-group change from pre-to post-training (p ≤ 0.05).