This study examined the effects of three training intensities on the maximum oxygen uptake (VO2 max) and ventilatory equivalents for oxygen (VE/VO2 ratio) and carbon dioxide (VE/VCO2 ratio) at submaximal and maximal workloads. Forty males, classified as high or low fit according to their relative VO2 max, were assigned to one of four subgroups: a control group that did not train; a continuous training group that trained at an oxygen uptake that was 10% above that at which the VE/VO2 ratio reached a minimum; another continuous training group that trained at an oxygen uptake that was mid-way between that at which the VE/VO2 ratio reached its minimum and maximum; and an interval training group which trained at 100% VO2 max. The work:rest intervals were one minute each. Initial fitness level and total training power output for the eight week program was equalized in each group in the two fitness categories. The results indicated that both fitness categories responded similarly to the three training intensities. The training groups showed significant but equivalent increases in the VO2 max, but no significant changes in the max VE/VO2 or max VE/VCO2 ratios. The submaximal VE/VO2 and VE/VCO2 ratios were significantly lowered, primarily as a result of a significantly lowered, primarily as a result of a significant decrease in the ventilation volume. It was concluded that continuous and interval training programs wee equally effective in improving VO2 max and submaximal ventilatory efficiency, regardless of initial fitness level, provided the total amount of work completed was equalized. Such training programs, however, were unable to modify the maximal ventilatory efficiency in either fitness category.