The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
you would do something that would be right at their sort of 5K race Pace maybe a little faster or or you would do the first one a little slower than your 5K race Pace the next one you know a little faster than that the next one a little faster then the next one faster than your 5K race bace
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
I tell them exactly what you've described sometimes I tell them five minutes and three minutes rest sometimes whatever people that are fitter sometimes only take like I would only take two minutes of rest okay and that's just but four time 4 is terrific
The 4x4 interval protocol can be adapted with variations in work and rest periods, such as 5 minutes of work and 3 minutes of rest, or shorter rest periods (e.g., 2 minutes) for fitter individuals.
We know there's data that suggests that all things being equal, three to five-minute repeats at the highest sustainable intensity are probably the best way to maximize gains in VO2max.
so incorporating longer intervals such as 2 three four maybe even five minutes at the highest workload you can sustain for that time and then performing four intervals with rest and Recovery in between um each of those so this protocol may require maybe a 20 minute time commitment but it can lead to significant improvements in V2 Max