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| '''Continuous Moderate Exercise'''
90-120 min at 65% [[VO2max|V?OV̇O<sub>2</sub>peak]]
Totals for two weeks, 630 minutes and 6500 Kj
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~225 Kj/week
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Both increased [[VO2max|V?OV̇O<sub>2</sub>peak]] by ~5%
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HIIT
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| '''Continuous Moderate Exercise'''
40-60 min at 65% [[VO2max|V?OV̇O<sub>2</sub>peak]]
4.5 hours/week
2250 Kj/week
| '''HIIT'''
60x 8 seconds 'all out', 12 seconds rest (5 min [[Warmup]], 20 min conditioning, 5 min cooldown)
| Increased [[VO2max|V?OV̇O<sub>2</sub>peak]] 24%
5 pound/2.5 Kg reduction in body fat
Significant 31% reduction in fasting insulin
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| '''Continuous Moderate Exercise'''
40 minutes at 60% [[VO2max|V?OV̇O<sub>2</sub>peak]]| Increased [[VO2max|V?OV̇O<sub>2</sub>peak]] 19%
1 pound/0.5 Kg gain in body fat
Non-significant 9% reduction in fasting insulin
* 5 state level middle distance runners that underwent 4 weeks of HIIT training reduced their 3K time by 2.8% (10:16 to 9:59) and [[VO2max|V̇O<sub>2</sub>max]] by 4.9% (61 to 64)<ref name="Smith-1999"/>. The HIIT training consisted of 2 sessions per week of 6 intervals at 100% [[VO2max|V̇O<sub>2</sub>max]] with time varying between 60-75% [[vVO2max|T<sub>lim</sub>]], plus one weekly run of 30 min at 60% v[[VO2max|V̇O<sub>2</sub>max]]. For these runners, [[vVO2max|T<sub>lim</sub>]] averaged 225 seconds, so the intervals were between 135 and 170 seconds.
* Well trained, competitive runners trained twice a week for four weeks with intervals at 100% [[VO2max|V̇O<sub>2</sub>max]] for either 6x 60% [[vVO2max|T<sub>lim</sub>]] (133 sec) or 5x 70% (154 sec) [[vVO2max|T<sub>lim</sub>]], resting for twice the interval time. Their 3K time improved by 17.6 sec (60% [[vVO2max|T<sub>lim</sub>]]) or 6.3 sec (70% [[vVO2max|T<sub>lim</sub>]]), but there was no change in their 5K time<ref name="Smith-2003"/>.
* 41 elite ([[VO2max|V?OV̇O<sub>2</sub>peak]] ~65) cyclists and triathletes were split into four groups, with three groups using the HIIT described below and the fourth acting as a control that followed only low to moderate intensity training<ref name="Laursen-3-2002"/>. Note that groups 1 and 2 vary only in their rest time, which is based on heart rate dropping to 65% of [[Maximum Heart Rate|HR<sub>max</sub>]] in group 2 (averaging around 180 seconds). This was a demanding regime, as the subjects reached exhaustion on nearly every HIIT training session, with '''only 64% of the dictated intervals actually completed'''. Note that like comparison of different workouts above, the shorter HIIT produced a similar improvement in 40K performance without the accompanying rise in [[VO2max|V̇O<sub>2</sub>max]] which was not statistically different between group 3 and the controls.
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! Group