**High-Intensity Interval Training is good.** High-Intensity Interval Training is great. it is the quickest way to raise your VO2 Max. It should probably be done a couple of times a week. # Fast facts: - "Tabatas" are a particular work/rest structure with 20 seconds on, 10 seconds rest -- often for 8 reps - Revere Tabatas go 10 seconds on, 20 seconds rest, also for 8 reps - HIIT is often something like ~20 seconds of max effort, followed by 40 seconds of rest. - You should use an interval timer, probably an app, because if you're doing it right you won't have the mental capacity to keep watch on a clock and count things. - You should be hitting your peak [[Heart Rate Zones]] - HIIT burns more calories per unit of time worked out than other exercises - HIIT is very effective at raising [[VO2 Max]] # Training There seems to be a few modalities of HIIT. There's the more tabata-like rapid-on-off cycles (measured in 10s of seconds) and then there's a slightly longer approach, with a few minutes on and a few minutes off. There's also less controlled environments which can be great, such as sports. Methods: - **4x4** - 4 minutes about as fast as you can, 4 minutes of rest, 4 times (with warmup & cooldown) - **Tabatas** - or tabata-like, things like burpees or sprints - [[Sugarcane HIIT Workout]] **** # More ## Source - [[Exercised]] - Various YouTube videos, mostly involving Dr. Peter Attia ## Related - [[Ideal Exercise Regiment]] - [[3 Types of Energy Supply in Mammals]] - [[Zone 2]]