Anaerobic endurance HIIT protocols typically involve 3 to 12 sets with a work-to-rest ratio ranging from 3:1 to 1:5.

“Anaerobic endurance, from a protocol perspective is going to be 3 to 12 sets. These are going to be performed at whatever speed allows you to complete the work in good, safe form. It could be fast, it could be slow. As the work continues, your repetitions may slow down or it may speed up. Chances are it's going to slow down. What does this work? What do these sets look like? Remember, long, slow distance is one set. Muscular endurance is three to five sets. High-intensity anaerobic endurance is going to be somewhere between 3 and 12 sets, and it's going to have a ratio of work to rest of anywhere from three-to-one to one-to-five.”