Interval training has been promoted as a superior, time-efficient exercise strategy for enhancing cardiorespiratory fitness in the ageing population. This study assessed the effectiveness of interval training compared with that of moderate-intensity continuous training (MICT) for improving cardiorespiratory fitness in middle-aged and older adults. Six databases were systematically searched for studies with exercise interventions (minimum 2-week duration). Meta-analyses were conducted for within-group and between-group comparisons of maximal oxygen uptake (VO_2max). Sub-group analysis was performed using the nature of interval training (high-intensity interval training [HIIT] and sprint interval training [SIT]). Of 3,257 studies, 14 were included (429 participants). Within–group analyses demonstrated significant VO_2max improvements (mL/kg/min) following interval training (mean difference: MD = 2.26; 95% confidence interval [CI] = 1.50–3.02) and MICT (MD = 1.34; 95% CI = 0.45–2.23]. When comparing the modes of training, the gain in VO_2max was significantly greater following interval training (MD = 1.10; CI = 0.55-1.64). Sub–group analysis showed that HIIT (MD = 1.04; CI = 0.21–1.88) and SIT (MD = 1.18; CI = 0.60-1.76) resulted in superior VO_2max gain than MICT. This study provides evidence synthesis for interval training as a viable exercise strategy to improve cardiorespiratory function in healthy ageing.