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.
So if you'd like to map this to VO2 max SIT, this sprint interval training was defined as all out greater than 100% of VO2 max bursts of activity that lasts eight to 30 seconds intersperse with less intense recovery periods.
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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.
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here's what's interesting it's not necessarily a higher heart rate and the reason for that is that if you imagine what your heart rate is doing at a V2 Max you've taken a while to get up to that speed um or that power whatever it is you're you're using and you're you know holding it for a couple of minutes it really gives your heart rate a chance to Peak
in that short period of time and again the Sprint interval Protocols are typically 10 second 20 second all outs in fact I think they're defined as up to 60 seconds but we'll come back to whether you can't do anything all out at near nearly that duration um you typically don't get your heart rate as high
Sprint interval training in some ways I think is is easier to understand because it is Supra maximal um so these are efforts that would exceed the output of your V2 Max