HIIT your target
Take time with high intensity
There’s solid evidence to suggest high-intensity interval training (HIIT) is effective, but different methods suit different goals. In a new study2 researchers compared five approaches to HIIT, all adding up to a similar duration but with intervals ranging from five seconds to four minutes. Two- and four-minute intervals resulted in subjects spending the most time running faster than 90 per cent of their maximum aerobic pace – a key factor in improving aerobic adaptation. However, those two-minute bouts fared almost as badly as all-out five-second sprints when it came to lactate build-up and perceived effort, while the latter topped the bill when it came to muscle soreness 24 hours later. Our conclusion? Short and fast isn’t always the best way to go.