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.
a lot of the data looking at even world-class athletes says it's 80 low intensity 20 high intensity of course their total volume is enormous but i think they even have the ratio right and yet i think most people don't have that ratio correct
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for endurance athletes I mean the answer is easy right you're already dedicating several hours a week to doing more zone two training and about 20% of that training is dedicated to to Shorter higher intensity workouts more vigorous intensity workouts and this is commonly known as the 8020 rule
I think that the 8020 breakdown it works great if you're doing you know maybe eight hours or more kind of aerobic exercise per week but when you were discussing with Martin gabala he seemed to be pretty convinced as Mi I that you know if once your exercise volume starts decreasing kind of below maybe you know 5 to 6 hours per week are getting a little bit below that you can probably afford to skew that a little more in favor of high-intensity training then so maybe you're doing something like a 7030 or a 6040