Ewa Ziemann, Tomaszi Grzywacz, Marcini Łuszczyk, Radoslaw Laskowski, Radoslaw, Robert Olek and Ann L Gibson

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Purpose: To investigate the aerobic and anaerobic benefits of high-intensity interval training performed at a work-to-rest ratio of 1:2 because little performance enhancement data exist based on this ratio. The interval training used a cycling power output equivalent to 80% of V̇o2max (80% p V̇o2max) applied for 6 x 90-second bouts (each followed by 180-second rest) per session, 3 sessions per week, for 6 weeks.

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Conclusions: Twenty-seven minutes of cycling at 80% p V̇o2max applied with a work-to-rest ratio of 1:2 and spread over 3 sessions per week for 6 weeks provided sufficient stimulus to significantly improve markers of anaerobic and aerobic performance in recreationally active college-aged men.

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IN PLAIN ENGLISH: You do not have to go for “long runs” to enhance your aerobic and anaerobic capacities. Opt for shorter, more intense workouts that will save you time.