@TheGregYang 💀😂

There are two kinds of people: those who don’t want the day to end and those who can’t wait for the morning to arrive.

@ArtemyShumskiy Worth mentioning because there has been an over-indexing on zone 2 for improving VO2 max when HIIT may be more efficacious for some.

@GuruAnaerobic Agreed, and thanks for sharing your protocol. This isn't an argument to not do zone 2, it's to provide another perspective on the comparative outcomes between HIIT and zone 2 for those wanting to increase their VO2 max.

@ImSteveWalther A new blueprint workout will be out in a month or so.

2/Another larger study of 723 participants showed that HIIT outperformed MICT by adding 5.5mL/kg*min to VO2 max on average, compared to an averaged increase of 4.9 mL/kg*min for either types of exercise compared to rest.

3/ A wider look at the literature also confirms this, with a meta-analysis of 36 studies comparing the two types of training, showing that HIIT outperformed low-to-moderate intensity aerobic exercise at improving heart fitness as measured by VO2 max, while also being equivalent…

In this case, slow and steady doesn't win the race.

Despite its popularity, literature reveals there are better ways than continuous zone-2 exercise to boost your VO2 max.

High intensity interval exercise is superior to low-key continuous for boosting cardio fitness.
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1/In one study (listed above), 10 out of 21 participants saw no improvement in their VO2 max with MICT (Zone 2 training) while only 1 out of 21 participants saw no VO2 max benefit from HIIT training. That is a >95% success rate for HIIT compared to just above 50% for MICT.