Staying 'on beat' with interval training: the effects of music on exercise enjoyment and performance during sprint interval training

Abstract

The purpose of this study was to: (a) determine if listening to music can reduce the potential aversiveness of an acute session of sprint interval training (SIT) by improving affect, motivation and enjoyment, and examine the effects of music on performance; and (b) evaluate participants’ attitudes and intentions towards SIT and determine if they would change after experiencing SIT. Twenty moderately active adults (22±4y), unfamiliar with interval exercise, completed an acute session of SIT under two different conditions: music and no music. The exercise consisted of four, 30-second Wingate Anaerobic Test (WAnT) bouts on a cycle ergometer, separated by 4 minutes of rest. Power output, ratings of perceived exertion (RPE), affect, motivation, and enjoyment of the exercise were measured. Attitudes and intentions towards SIT were evaluated at baseline and follow-up. Mixed-effects models were used to evaluate changes in the dependent measures over time and between the two conditions. Paired sample t-tests were conducted to compare differences between attitudes and intentions from baseline to follow-up. Peak and mean power over the course of the exercise session were higher in the music than no music condition (coefficients=49.72 [SE=13.55], 23.65 [SE=11.30], ps<0.05). A significant time X condition effect emerged for peak power (coefficients=-12.31 [SE=4.95], p<0.05). There were no between-condition differences for RPE, affect or motivation. Perceived enjoyment increased over time, and was consistently higher in the music condition (coefficient=7.00 [SE=3.05], p<0.05). Finally, attitudes and intentions towards SIT were positive at baseline and did not change upon study completion. Overall, the results suggest music enhanced in-task performance and enjoyment of an acute bout of SIT. Listening to music during intense interval exercise may be an effective strategy to facilitate participation in, and adherence to, this form of training. Furthermore, experiencing an intense SIT protocol does not alter pre-existing positive attitudes and intentions towards SIT.