High-intensity interval training protocols with short work bouts and long rests are beneficial for sports requiring repeated short bursts of maximum effort.

“you could set that up across your week and just it could be something like day one is that 22nd burst window day two is that maybe 60-sec window and then day three is maybe one allout effort and we're done there”

“There are a variety of places where there's carryover from this type of training, but it does support endurance.”

“A lot of the high-intensity inval training protocols that were used in these systematic analysis and these meta analyses were um evidence-based hit protocols so Tabata is one that's used that's a 202 on 10sec off interval 20 seconds at the highest intensity you can do you're going all out and then you're resting for 10 seconds and that's repeated eight times for a total of a 4minute workout in some cases the Tabata protocol was repeated twice the wing gate um hit protocol is another very commonly used one and that is a 30second allout Sprint followed by four minutes of active recovery where you're your low intensity and then”