Low-Dose Caffeine May Improve Aerobic Time-Trial Performance

A meta-analysis of placebo-controlled crossover trials found reduced aerobic time-trial completion times with both low- and moderate-dose oral anhydrous caffeine, but the evidence was mostly derived from male participants, cycling studies, and trials using doses no higher than 6 mg/kg.

By
Andrea Surnit
June 29, 2026
6 min

Conexiant

At a Glance

Category	Detail
Condition	Aerobic time-trial performance
Key Mechanisms	Caffeine supplementation enhances performance by reducing completion time.
Target Population	Healthy adults aged 18 to 59 years
Care Setting	Exercise performance evaluation

Key Highlights

Low-dose caffeine (1.3–3 mg/kg) improves aerobic time-trial performance.
Moderate-dose caffeine (4–6 mg/kg) shows a more consistent ergogenic effect.
The review included 48 randomized, placebo-controlled trials with 689 participants.
Caffeine doses categorized as low, moderate, or high based on mg/kg.
Interindividual variability in caffeine responsiveness noted.

Guideline-Based Recommendations

Diagnosis

Management

Pre-exercise use of low and moderate caffeine doses may enhance aerobic performance.

Monitoring & Follow-up

Risks

Potential adverse effects include anxiety, heart palpitations, headaches, insomnia, and gastrointestinal symptoms.

Patient & Prescribing Data

Healthy adults aged 18 to 59 years engaging in aerobic exercise.

Low and moderate caffeine doses are effective supplementation strategies.

Clinical Best Practices

Consider individual sensitivity and genetic factors affecting caffeine metabolism.
Evaluate the risk–benefit profile of high-dose caffeine in future studies.