Systematic review and meta-analysis of the acute effects of self-selected rest intervals on exercise performance maintenance, lactate levels, and heart rate.

Abstract

BACKGROUND: Rest interval duration is a key variable in exercise prescription, influencing both performance and physiological responses. Traditional training typically employs fixed rest intervals; however, this approach may not adequately reflect individual variability in recovery needs. Recently, self-selected rest intervals-based on individual perception-have gained attention as a potential strategy for more precise load regulation. Nevertheless, current evidence regarding their effects on exercise performance, heart rate, and blood lactate remains inconsistent. METHODS: This study followed PRISMA guidelines and conducted a systematic search of Web of Science, PubMed, Cochrane Library, and Embase from database inception to March 20, 2026. Acute experimental studies comparing self-selected and fixed rest intervals were included. A three-level random-effects meta-analysis was performed to account for dependency among multiple effect sizes. Subgroup analyses, meta-regression, and sensitivity analyses were conducted to explore potential moderators and assess robustness. RESULTS: Sixteen studies (k = 16) involving 281 participants were included. No significant overall difference was observed between self-selected and fixed rest intervals for exercise performance (g = 0.27, 95% CI [-0.14, 0.69], p = 0.29), with substantial between-study heterogeneity. After removing outliers, a small but significant effect favoring self-selected rest intervals was identified (g = 0.20, 95% CI [0.08, 0.33], p < 0.01). No significant differences were observed for heart rate (g = 0.002, p = 0.98) or blood lactate (g = -0.20, p = 0.36). CONCLUSION: Self-selected and fixed rest intervals produce comparable effects on exercise performance and physiological responses. However, self-selected rest intervals may confer a small advantage in maintaining performance under specific conditions. These findings should be interpreted with caution due to sensitivity to outliers and study heterogeneity.