What to do first
- • Get consistent weekly volume for 6–10 weeks before stacking VO₂max intervals.
- • Use one hard session/week if you’re new to intensity; recover well.
- • Measure progress via repeatable workouts, not one-off tests.
Study library (reference)
Source papers linked to this outcome.
Effects of high-intensity interval and moderate-intensity continuous training on the anaerobic threshold of highly trained athletes in endurance sports: a systematic review with meta-analysis.
Human research · 2024 · The Journal of sports medicine and physical fitness · PubMed 38842374
A training goal-oriented categorization model of high-intensity interval training.
Population not classified in the source record · 2024 · Frontiers in physiology · PubMed 38957216
Physiological adaptations and performance enhancement with combined blood flow restricted and interval training: A systematic review with meta-analysis.
Human research · 2025 · Journal of sport and health science · PubMed 39986351
Meta-analysis of high-intensity interval training and alternative modalities for enhancing aerobic and anaerobic endurance in young athletes.
Human research · 2025 · Physiological reports · PubMed 41047659
Effects of Small-Sided Games vs. Conventional Endurance Training on Endurance Performance in Male Youth Soccer Players: A Meta-Analytical Comparison.
Human research · 2019 · Sports medicine (Auckland, N.Z.) · PubMed 30868441
The Effect of Natural or Simulated Altitude Training on High-Intensity Intermittent Running Performance in Team-Sport Athletes: A Meta-Analysis.
Human research · 2018 · Sports medicine (Auckland, N.Z.) · PubMed 29129021
The Effects of High-Intensity Interval Training on Basketball Players: A Systematic Review and Meta-Analysis.
Human research · 2025 · Journal of sports science & medicine · PubMed 40046212
Effects of Precooling on Endurance Exercise Performance in the Heat: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
Human research · 2024 · Nutrients · PubMed 39683610
How much does sleep deprivation impair endurance performance? A systematic review and meta-analysis.
Human research · 2023 · European journal of sport science · PubMed 36472094
Effects of high-intensity interval training in men soccer player's physical fitness: A systematic review with meta-analysis of randomized-controlled and non-controlled trials.
Human research · 2021 · Journal of sports sciences · PubMed 33423603
Effects of different exercise training modes on muscle strength and physical performance in older people with sarcopenia: a systematic review and meta-analysis.
Human research · 2021 · BMC geriatrics · PubMed 34911483
Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis.
Human research · 2014 · Sports medicine (Auckland, N.Z.) · PubMed 24129784
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Sources
- Effects of high-intensity interval and moderate-intensity continuous training on the anaerobic threshold of highly trained athletes in endurance sports: a systematic review with meta-analysis.
- A training goal-oriented categorization model of high-intensity interval training.
- Physiological adaptations and performance enhancement with combined blood flow restricted and interval training: A systematic review with meta-analysis.
- Meta-analysis of high-intensity interval training and alternative modalities for enhancing aerobic and anaerobic endurance in young athletes.
- Effects of Small-Sided Games vs. Conventional Endurance Training on Endurance Performance in Male Youth Soccer Players: A Meta-Analytical Comparison.
- The Effect of Natural or Simulated Altitude Training on High-Intensity Intermittent Running Performance in Team-Sport Athletes: A Meta-Analysis.
- The Effects of High-Intensity Interval Training on Basketball Players: A Systematic Review and Meta-Analysis.
- Effects of Precooling on Endurance Exercise Performance in the Heat: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.