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{{''Main|article: [[Tabata}}]]''
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* There is no evidence to suggest that HIIT can be used to replace Continuous Moderate Exercise such as the Long Run that is a core part of endurance training.
=Types of HIIT=
There are various different protocols for performing HIIT. While the [[Tabata]] is probably the most widely recognized name in HIIT, it is one of the least studied and the least used.
==Tabata==
The [[Tabata]] workout is one of the best known protocols for HIIT and consists of 7-8 repeats of 20 seconds at 170% of [[VO2max|V̇O<sub>2</sub>max]] with 10 seconds rest. The number of repetitions is defined by how long the required intensity can be maintained. An athlete should be able to complete 7-8 intervals; if 9 can be performed, the intensity is increased. However, few people actually follow the [[Tabata]] protocol because it requires specialist equipment to measure [[VO2max|V̇O<sub>2</sub>max]], then calculate 1.7x the [[VO2max|V̇O<sub>2</sub>max]] workload that should be used. In practice, most people do what I call the WinTab workout (see below).
==Wingate==
This style of HIIT is based around the Wingate test, which is used to measure peak anaerobic power and anaerobic capacity<ref name="Vandewalle-1987"/>. The Wingate HIIT uses 30 seconds of 'all out' intensity, followed by ~4 minutes of recovery, repeated 4-6 times.
==WinTab (Tabata style Wingate)==
Most athletes that use the [[Tabata]] workout do not use the 170% [[VO2max|V̇O<sub>2</sub>max]] intensity, but rather the Wingate style 'all out' intensity. Because the intensity is not fixed, the WinTab normally has 8 repetitions of 20 seconds all out plus 10 seconds rest, taking 5 minutes (plus [[Warmup]]), rather than the variable number of repetitions of the original [[Tabata ]] protocol.
==Traditional Anaerobic Intervals==
High intensity Interval Training has been in use since before the [[Tabata]] study made the term popular. The Jack Daniel's 'R' paced workouts are a classic example of this tradition of anaerobic interval training. The Jack Daniel's 'R' intervals are performed at around mile/1500m pace<ref name="JD"/>, which is generally close to 100% [[VO2max|V̇O<sub>2</sub>max]]. The 'R' workouts are 12-40 repeats of 30-60 seconds with 1-4 min rests<ref name="JD-P132"/>. Jack Daniels mentions once having his athletes perform over 1,000 repetitions of one minute HIIT (4 minute rest) in a 14 day period, with two male athletes averaging 5:00 min/mile pace and therefore covering 250 miles<ref name="JD-P132"/>.
| 2:00:58
|-
| 90% V?O2max[[VO2max|V̇O<sub>2</sub>max]]
| 9:09/Mile
| 8:13/Mile
| 4:27/Mile
|-
| 100% V?O2max[[VO2max|V̇O<sub>2</sub>max]]
| 8:24/Mile
| 7:33/Mile
| 4:06/Mile
|-
| 170% V?O2max[[VO2max|V̇O<sub>2</sub>max]]
| 5:28/Mile
| 4:54/Mile