While HIIT may be more effective for mitochondrial biogenesis at equal volume, Zone 2 training is often more time-efficient for achieving similar metabolic and mitochondrial benefits due to the larger volume typically performed.

“now again as we mentioned earlier you're most of the time going to be doing a larger volume of exerc size of a Zone 2 type of training versus high-intensity interval training so it becomes a more time efficient way of getting some similar benefits um metabolic benefits and mitochondrial benefits as a Zone 2 type of training would get”