I am a Lecturer in Exercise Physiology at the 黑料不打烊, where I have worked since 2016. I previously held academic positions at Heriot-Watt University and the University of Bath. I completed my PhD in Exercise Physiology at the University of Essex, following MSc degrees in Human Movement Sciences (Maastricht University) and Sports Nutrition (University of Aberdeen).
My research focuses on understanding how exercise improves health, with a particular interest in challenging conventional assumptions about how much exercise is needed to achieve meaningful benefits. For more than a decade, I have investigated the physiological responses and adaptations to sprint interval training (SIT), and how these can inform the development of exercise interventions that are both effective and practical.
A major focus of this work has been the development and evaluation of reduced-exertion high-intensity interval training (REHIT), a highly time-efficient exercise approach involving just two brief sessions per week. My research has examined its effects on cardiorespiratory fitness, metabolic health and exercise experience, with the aim of making the health benefits of exercise more accessible to people who struggle to meet conventional physical activity recommendations.
My current research also explores the physiological mechanisms underlying adaptations to high-intensity exercise, individual variability in training responses, and the implementation of time-efficient exercise interventions in real-world settings, including workplaces. I am interested in how emerging technologies and personalised approaches can support improvements in physical activity and metabolic health.
Alongside my research, I have held academic leadership roles including Programme Director and Faculty Chief Examiner, and contribute to University-level initiatives relating to assessment, academic standards and artificial intelligence in higher education.
Novel wellbeing interventions for newly diagnosed cancer patients
PI: Dr Niels Vollaard
Funded by: The Nuffield Foundation
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Article
Li Y, Yin M, Zheng H, Tang Z, Yan H, Vollaard NBJ & Liu Q (2026) Effects of sprint interval training on markers of metabolic health: A three-level meta-analysis of randomised controlled trials. Journal of Sports Sciences. https://doi.org/10.1080/02640414.2026.2735681
Article
Hutchinson M, Kinghorn DJ, Hall EC, Metcalfe RS, Paval DR, Gallagher IJ & Vollaard NBJ (2026) Number of Sprint Repetitions in a Sprint Interval Training Session Does Not Moderate Improvements in V?O2max With Training: A Systematic Review and Meta‐Analysis. Scandinavian Journal of Medicine & Science in Sports, 36 (7), Art. No.: e70347. https://doi.org/10.1111/sms.70347
Article
Bi Z, Yin M, Xu K, Marcotte-Chénard A, Zhong Y, Gu Z, Vollaard N, Metcalfe R, Nassis G, Girard O, Bishop D & Li Y (2026) One Size Does Not Fit All: A Meta-Analysis of 115 Trials Comparing High-Intensity Interval and Moderate-to-Vigorous-Intensity Continuous Training Across Diverse Participants, Protocols, and Outcomes. Scandinavian Journal of Medicine and Science in Sports, 26 (3), Art. No.: e70243. https://doi.org/10.1111/sms.70243
Other
Astorino TA, Metcalfe RS & Vollaard N (2026) The effect of low volume sprint interval training on cardiorespiratory fitness: study protocol for a definitive randomized controlled trial. Trials. https://doi.org/10.1186/s13063-026-09647-x
Article
Kinghorn DJ, Hutchinson M, Curry S, Zhang J & Vollaard NBJ (2026) When Moderate Becomes Unpleasant and Intense Is Manageable: Exercise Intensity and Duration Interact to Regulate Exercise Enjoyment and Changes in Affective Valence. Journal of Sport and Exercise Psychology, 48 (1), pp. 35-45. https://doi.org/10.1123/jsep.2025-0086
Review
Yin M, Li Y, Rashid Aziz A, Buffey A, Bishop DJ, Bao D, Nassis GP, Islam H, Wang H, Fyfe JJ, Xu J, Liu J, Zhao J, Cao J & Vollaard NBJ (2025) Short bouts of accumulated exercise: Review and consensus statement on definition, efficacy, feasibility, practical applications, and future directions. Journal of Sport and Health Science. https://doi.org/10.1016/j.jshs.2025.101088
Article
Zhang J, Blaschek JL, Hutchinson M, Kinghorn D, Metcalfe RS, Hall ECR, Bartie KL & Vollaard NBJ (2025) The increase in plasma IL-6 following sprint interval training does not depend on total sprint volume. Journal of Applied Sports Sciences, 9 (1), pp. 12-23. https://doi.org/10.37393/jass.2025.09.01.2
Article
Vollaard NB, Metcalfe RS, Kinghorn D, Jung ME & Little JP (2024) Percentage of Peak Workload Is Suitable for Quantification of Exercise Intensity During High-Intensity Intervals: A Comment on Ekkekakis, Hartman, and Ladwig. Journal of Sport and Exercise Psychology, pp. 1-3. https://doi.org/10.1123/jsep.2023-0179
Article
Metcalfe RS & Vollaard NB (2024) Reduced-Exertion High-Intensity Interval Training (REHIT): A Feasible Approach for Improving Health and Fitness?. Vollaard N (Researcher) Applied Physiology, Nutrition, and Metabolism. https://doi.org/10.1139/apnm-2024-0024
Article
Astorino TA, Pierce S, Piva MB, Metcalfe RS & Vollaard NBJ (2024) Physiological and perceptual responses to sprint interval exercise using arm versus leg cycling ergometry. Sports Medicine and Health Science. https://doi.org/10.1016/j.smhs.2024.01.007
Article
Yin M, Li H, Bai M, Liu H, Chen Z, Deng J, Deng S, Meng C, Vollaard NBJ, Little JP & Li Y (2023) Is Low-Volume High-Intensity Interval Training a Time-Efficient Strategy to Improve Cardiometabolic Health and Body Composition? A Meta-Analysis. Applied Physiology, Nutrition, and Metabolism. https://doi.org/10.1139/apnm-2023-0329
Letter
Comparing unequal volumes of HIIT and MICT does not introduce bias
Vollaard NB, Metcalfe RS & Astorino TA (2023) Comparing unequal volumes of HIIT and MICT does not introduce bias. Trends in Endocrinology & Metabolism. https://doi.org/10.1016/j.tem.2023.03.007
Article
The effect of mouth rinsing with different concentrations of caffeine solutions on reaction time
Virdinli SG, Kutlay E, Yuzbasioglu Y, Vollaard NBJ & Rudarli Nalcakan G (2022) The effect of mouth rinsing with different concentrations of caffeine solutions on reaction time. Journal of Sports Sciences, 40 (8), pp. 928-933. https://doi.org/10.1080/02640414.2022.2038893
Article
Metcalfe RS, Williams S, Fernandes GS, Astorino TA, Stork MJ, Phillips SM, Niven A & Vollaard NBJ (2022) Affecting Effects on Affect: The Impact of Protocol Permutations on Affective Responses to Sprint Interval Exercise; A Systematic Review and Meta-Analysis of Pooled Individual Participant Data. Frontiers in Sports and Active Living, 4, Art. No.: 815555. https://doi.org/10.3389/fspor.2022.815555
Article
Mandi? M, Hansson B, Lovri? A, Sundblad P, Vollaard NBJ, Lundberg TR, Gustafsson T & Rullman E (2022) Improvements in Maximal Oxygen Uptake after Sprint-Interval Training Coincide with Increases in Central Hemodynamic Factors. Medicine and Science in Sports and Exercise, 54 (6), pp. 944-952. https://doi.org/10.1249/mss.0000000000002872
Article
Metcalfe RS & Vollaard NBJ (2021) Heterogeneity and incidence of non-response for changes in cardiorespiratory fitness following time-efficient sprint interval exercise training. Applied Physiology, Nutrition, and Metabolism, 46 (7), pp. 735-742. https://doi.org/10.1139/apnm-2020-0855
Letter
Those Apples Don't Taste Like Oranges! Why 'Equalising' HIIT and MICT Protocols Does Not Make Sense
Vollaard N & Metcalfe R (2021) Those Apples Don't Taste Like Oranges! Why 'Equalising' HIIT and MICT Protocols Does Not Make Sense. Trends in Endocrinology and Metabolism, 32 (3), pp. 131-132. https://doi.org/10.1016/j.tem.2020.12.002
Article
Affective and Perceptual Responses during Reduced-Exertion High-Intensity Interval Training (REHIT)
Songsorn P, Brick N, Fitzpatrick B, Fitzpatrick S, McDermott G, McClean C, Davison GW, Vollaard NBJ & Metcalfe RS (2020) Affective and Perceptual Responses during Reduced-Exertion High-Intensity Interval Training (REHIT). 黑料不打烊 Journal of Sport and Exercise Psychology, 18 (6), pp. 717-732. https://doi.org/10.1080/1612197X.2019.1593217
Article
Metcalfe RS, Atef H, Mackintosh K, McNarry M, Ryde G, Hill DM & Vollaard NBJ (2020) Time-efficient and computer-guided sprint interval exercise training for improving health in the workplace: a randomised mixed-methods feasibility study in office-based employees. BMC Public Health, 20, Art. No.: 313. https://doi.org/10.1186/s12889-020-8444-z
Article
Thomas G, Songsorn P, Gorman A, Brackenridge B, Cullen T, Fitzpatrick BL, Metcalfe RS & Vollaard NB (2020) Reducing training frequency from 3 or 4 sessions/week to 2 sessions/week does not attenuate improvements in maximal aerobic capacity with reduced-exertion high-intensity interval training (REHIT). Applied Physiology, Nutrition, and Metabolism, 45 (6), pp. 683-685. https://doi.org/10.1139/apnm-2019-0750
Article
Innes AQ, Thomson G, Cotter M, King JA, Vollaard N & Kelly BM (2019) Evaluating differences in the clinical impact of a free online weight loss programme, a resource-intensive commercial weight loss programme and an active control condition: a parallel randomised controlled trial. BMC Public Health, 19, Art. No.: 1732. https://doi.org/10.1186/s12889-019-8061-x
Article
Tabor A, Vollaard N, Keogh E & Eccleston C (2019) Predicting the consequences of physical activity: an investigation into the relationship between anxiety sensitivity, interoceptive accuracy and action. PLoS ONE, 14 (3), Art. No.: e0210853. https://doi.org/10.1371/journal.pone.0210853
Newspaper Article
VO?max: the gold standard for measuring fitness explained
Metcalfe R, McNarry M & Vollaard N (2019) VO?max: the gold standard for measuring fitness explained. The Conversation. 15.01.2019.
Article
The effect of low volume sprint interval training in patients with non-alcoholic fatty liver disease
MacLean C, Dillon JF, Babraj JA & Vollaard N (2018) The effect of low volume sprint interval training in patients with non-alcoholic fatty liver disease. Physician and Sportsmedicine, 46 (1), pp. 87-92. https://doi.org/10.1080/00913847.2018.1411171
Article
Nalcakan G, Songsorn P, Fitzpatrick BL, Yüzbasioglu Y, Brick N, Metcalfe R & Vollaard N (2018) Decreasing sprint duration from 20 to 10 s during reduced-exertion high-intensity interval training (REHIT) attenuates the increase in maximal aerobic capacity but has no effect on affective and perceptual responses. Applied Physiology, Nutrition, and Metabolism, 43 (4), pp. 338-344. https://doi.org/10.1139/apnm-2017-0597
Article
Pietrzak M & Vollaard N (2018) Effects of a novel neurodynamic tension technique on muscle extensibility and stretch tolerance: a counterbalanced cross-over study. Journal of Sport Rehabilitation, 27 (1), pp. 55-65. https://doi.org/10.1123/jsr.2016-0171
Article
Vollaard N & Metcalfe R (2017) Research into the Health Benefits of Sprint Interval Training Should Focus on Protocols with Fewer and Shorter Sprints. Sports Medicine, 47 (12), pp. 2443-2451. https://doi.org/10.1007/s40279-017-0727-x
Article
No effect of acute and chronic supramaximal exercise on circulating levels of the myokine SPARC
Songsorn P, Ruffino JS & Vollaard N (2017) No effect of acute and chronic supramaximal exercise on circulating levels of the myokine SPARC. European Journal of Sport Science, 17 (4), pp. 447-452. https://doi.org/10.1080/17461391.2016.1266392
Commentary
Response to: Sprint Interval Training: What are the Clinical Implications and Precautions?
Vollaard N, Metcalfe R & Williams S (2017) Response to: Sprint Interval Training: What are the Clinical Implications and Precautions?. Commentary on: Sprint Interval Training: What are the Clinical Implications and Precautions? Verney, Julien; Duclos, Martine; Thivel, David, Medicine & Science in Sports & Exercise: November 2017 - Volume 49 - Issue 11 - p 2361–2362. Medicine and Science in Sports and Exercise, 49 (11), p. 2363. https://doi.org/10.1249/MSS.0000000000001365
Article
Phillips B, Kelly B, Lilja M, Ponce-González JG, Brogan R, Morris D, Gustafsson T, Kraus WE, Atherton PJ, Vollaard N, Rooyackers O & Timmons JA (2017) A Practical and Time-Efficient High-Intensity Interval Training Program Modifies Cardio-Metabolic Risk Factors in Adults with Risk Factors for Type II Diabetes. Frontiers in Endocrinology, 8, Art. No.: 229. https://doi.org/10.3389/fendo.2017.00229
Article
Nightingale TE, Metcalfe R, Vollaard N & Bilzon JLJ (2017) Exercise guidelines to promote cardiometabolic health in spinal cord injured humans: time to raise the intensity?. Archives of Physical Medicine and Rehabilitation, 98 (9), pp. 1693-1704. https://doi.org/10.1016/j.apmr.2016.12.008
Article
Effect of Number of Sprints in a SIT Session on Change in VO2max: A Meta-analysis
Vollaard N, Metcalfe R & Williams S (2017) Effect of Number of Sprints in a SIT Session on Change in VO2max: A Meta-analysis. Medicine and Science in Sports and Exercise, 49 (6), pp. 1147-1156.
Article
Ruffino JS, Songsorn P, Haggett M, Edmonds D, Robinson AM, Thompson D & Vollaard N (2017) A comparison of the health benefits of reduced-exertion high-intensity interval training (REHIT) and moderate-intensity walking in type 2 diabetes patients. Applied Physiology, Nutrition, and Metabolism, 42 (2), pp. 202-208. https://doi.org/10.1139/apnm-2016-0497
Newspaper Article
Less pain, more gain – improving health and fitness with minimal exercise
Metcalfe R & Vollaard N (2017) Less pain, more gain – improving health and fitness with minimal exercise. The Conversation. 16.01.2017. https://theconversation.com/less-pain-more-gain-improving-health-and-fitness-with-minimal-exercise-71028
Commentary
Do not write off supramaximal exercise just yet
Vollaard N & Metcalfe R (2016) Do not write off supramaximal exercise just yet. Commentary on: Crosstalk 26: High intensity interval training does/does not have a role in risk reduction or treatment of disease, Journal of Physiology (2015), 593 (24), pp. 5215-5225.. Journal of Physiology, pp. 2-3. http://api.onlinelibrary.wiley.com/asset/v1/doi/10.1113%2FJP271041/asset/supinfo%2Ftjp6894-sup-0001-Comments.pdf?l=HcpXeTMYfB1JrsbXTzl7oj3zaUc6EAV1mx77shTCc7czFpfRZV5tmL1cJEfokFrAS1ZrS7qXr5VW%0AAuYVriFArg%3D%3D
Article
Metcalfe RS, Tardif N, Thompson D & Vollaard N (2016) Changes in aerobic capacity and glycaemic control in response to reduced-exertion high-intensity interval training (REHIT) are not different between sedentary men and women. Applied Physiology, Nutrition, and Metabolism, 41 (11), pp. 1117-1123. https://doi.org/10.1139/apnm-2016-0253
Article
Songsorn P, Lambeth-Mansell A, Mair JL, Haggett M, Fitzpatrick BL, Ruffino JS, Holliday A, Metcalfe R & Vollaard N (2016) Exercise training comprising of single 20-s cycle sprints does not provide a sufficient stimulus for improving maximal aerobic capacity in sedentary individuals. European Journal of Applied Physiology, 116 (8), pp. 1511-1517. https://doi.org/10.1007/s00421-016-3409-8
Article
No Acute Effect of Reduced-exertion High-intensity Interval Training (REHIT) on Insulin Sensitivity
Metcalfe R, Fawkner SG & Vollaard N (2016) No Acute Effect of Reduced-exertion High-intensity Interval Training (REHIT) on Insulin Sensitivity. 黑料不打烊 Journal of Sports Medicine, 37 (5), pp. 354-358. https://doi.org/10.1055/s-0035-1564258
Other
Intensiva intervaller en hit f?r konditionen
Gustafsson T, Lundberg T & Vollaard N (2015) Intensiva intervaller en hit f?r konditionen. Svensk Idrottsforskning, 24 (4), pp. 8-11. http://centrumforidrottsforskning.se/paper/svensk-idrottsforskning-4-2015/
Article
Metcalfe RS, Koumanov F, Ruffino JS, Stokes KA, Holman GD, Thompson D & Vollaard N (2015) Physiological and molecular responses to an acute bout of reduced-exertion high-intensity interval training (REHIT). European Journal of Applied Physiology, 115 (11), pp. 2321-2334. https://doi.org/10.1007/s00421-015-3217-6
Article
Metcalfe RS, Babraj JA, Fawkner SG & Vollaard N (2012) Towards the minimal amount of exercise for improving metabolic health: Beneficial effects of reduced-exertion high-intensity interval training. European Journal of Applied Physiology, 112 (7), pp. 2767-2775. https://doi.org/10.1007/s00421-011-2254-z
Article
A transcriptional map of the impact of endurance exercise training on skeletal muscle phenotype
Keller P, Vollaard N, Gustafsson T, Gallagher IJ, Sundberg CJ, Rankinen T, Britton SL, Bouchard C, Koch LG & Timmons JA (2011) A transcriptional map of the impact of endurance exercise training on skeletal muscle phenotype. Journal of Applied Physiology, 110 (1), pp. 46-59. https://doi.org/10.1152/japplphysiol.00634.2010
Article
Timmons JA, Knudsen S, Rankinen T, Koch LG, Sarzynski MA, Jensen T, Keller P, Scheele C, Vollaard N, Nielsen S, Akerstr?m T, MacDougald OA, Jansson E, Greenhaff PL & Tarnopolsky MA (2010) Using molecular classification to predict gains in maximal aerobic capacity following endurance exercise training in humans. Journal of Applied Physiology, 108 (6), pp. 1487-1496. https://doi.org/10.1152/japplphysiol.01295.2009
Article
Vollaard N, Constantin-Teodosiu D, Fredriksson K, Rooyackers O, Jansson E, Greenhaff PL, Timmons JA & Sundberg CJ (2009) Systematic analysis of adaptations in aerobic capacity and submaximal energy metabolism provides a unique insight into determinants of human aerobic performance. Journal of Applied Physiology, 106 (5), pp. 1479-1486. https://doi.org/10.1152/japplphysiol.91453.2008
Article
Babraj J, Vollaard N, Keast C, Guppy FM, Cottrell G & Timmons JA (2009) Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocrine Disorders, 9, Art. No.: 3. https://doi.org/10.1186/1472-6823-9-3
Article
Keller P, Vollaard N, Babraj J, Ball D, Sewell DA & Timmons JA (2007) Using systems biology to define the essential biological networks responsible for adaptation to endurance exercise training. Biochemical Society Transactions, 35 (5), pp. 1306-1309. https://doi.org/10.1042/BST0351306
Article
Exercise-induced oxidative stress in overload training and tapering
Vollaard N, Cooper CE & Shearman JP (2006) Exercise-induced oxidative stress in overload training and tapering. Medicine and Science in Sports and Exercise, 38 (7), pp. 1335-1341. https://doi.org/10.1249/01.mss.0000227320.23847.80
Article
Exercise-induced oxidative stress: Myths, realities and physiological relevance
Vollaard N, Shearman JP & Cooper CE (2005) Exercise-induced oxidative stress: Myths, realities and physiological relevance. Sports Medicine, 35 (12), pp. 1045-1062. https://doi.org/10.2165/00007256-200535120-00004
Article
A new sensitive assay reveals that hemoglobin is oxidatively modified in vivo
Vollaard N, Reeder BJ, Shearman JP, Menu P, Wilson MT & Cooper CE (2005) A new sensitive assay reveals that hemoglobin is oxidatively modified in vivo. Free Radical Biology and Medicine, 39 (9), pp. 1216-1228. https://doi.org/10.1016/j.freeradbiomed.2005.06.012
Article
Body Composition Changes in Bodybuilders: A Method Comparison
Van Marken Lichtenbelt WD, Hartgens F, Vollaard N, Ebbing S & Kuipers H (2004) Body Composition Changes in Bodybuilders: A Method Comparison. Medicine and Science in Sports and Exercise, 36 (3), pp. 490-497. https://doi.org/10.1249/01.MSS.0000117159.70295.73
Article
Bodybuilders' Body Composition: Effect of Nandrolone Decanoate
Van Marken Lichtenbelt WD, Hartgens F, Vollaard N, Ebbing S & Kuipers H (2004) Bodybuilders' Body Composition: Effect of Nandrolone Decanoate. Medicine and Science in Sports and Exercise, 36 (3), pp. 484-489. https://doi.org/10.1249/01.MSS.0000117157.06455.B0
Article
Exercise, free radicals and oxidative stress
Cooper CE, Vollaard N, Choueiri T & Wilson MT (2002) Exercise, free radicals and oxidative stress. Biochemical Society Transactions, 30 (2), pp. 280-285. https://doi.org/10.1042/bst0300280
Article
Androgenic-anabolic steroid-induced body changes in strength athletes
Hartgens F, Van Marken Lichtenbelt WD, Ebbing S, Vollaard N, Rietjens G & Kuipers H (2001) Androgenic-anabolic steroid-induced body changes in strength athletes. Physician and Sportsmedicine, 29 (1), pp. 49-66. https://doi.org/10.3810/psm.2001.01.316
Article
Deurenberg PR, Andreoli A, Borg PT, Kukkonen-Harjula KT, De Lorenzo AD, Van Marken Lichtenbelt WD, Testolin G, Viganò R & Vollaard N (2001) The validity of predicted body fat percentage from body mass index and from impedance in samples of five European populations. European Journal of Clinical Nutrition, 55 (11), pp. 973-979. https://doi.org/10.1038/sj.ejcn.1601254
Article
Hartgens F, Van Marken Lichtenbelt WD, Ebbing S, Vollaard N, Rietjens G & Kuipers H (2001) Body composition and anthropometry in bodybuilders: Regional changes due to nandrolone decanoate administration. 黑料不打烊 Journal of Sports Medicine, 22 (3), pp. 235-241. https://doi.org/10.1055/s-2001-18679-1
Module co-ordinator:
SPSU8S3 (Data Analysis and Presentation for Sport and Exercise Scientists)
SPSU9R7 (Readings in Sports Studies)
Module contributions:
SPSU701 (On Track: Becoming a Sport Professional)
SPSU712 (Introduction to Sport and Exercise Science)
SPSU9RS (Research Project in Sports and Exercise Sciences)