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HIIT Gets You Fit Fast – Here's What to Do Next

wod-science

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The ever ongoing debate. “You need HIIT for fast VO2max gains”. “Zone 2 is borderline useless for the everyday gym goer”. Well in this video I challenge this view by diving deep into the physiology on what VO2max and endurance performance actually entails and how different modes of training all have its place in a well-rounded training program, being it for pure endurance, or functional sports like hyrox and crossfit.

Some references I recommend reading:
Haugen et al. Review on training for shorter distances T&F: https://pmc.ncbi.nlm.nih.gov/articles...
Haugen et al. Review on training for longer distances T&F: https://link.springer.com/article/10....
Molmen et al. Best review ever on endurance training adaptations: https://pubmed.ncbi.nlm.nih.gov/39390...
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TIMESTAMPS
00:00 - Intro
01:25 - Does higher intensity increase VO2max faster?
03:25 - How do different distance athletes (eg 400m vs 10k train?)
05:00 - What drives VO2max
13:55 - Max aerobic power vs peripheral adaptations
17:50 - What does this all mean for functional sports

#VO2max #zone2 #science

20 Comments

@lucashenriques4242 3 months ago

Sprinting and HIIT are superior.

@hovsepyanaram 3 months ago (edited)

Thanks great video. One issue worth mentioning is that sometimes a correlation is mentioned hinting towards causation. Marathon runners with a high vo2max might be a preselection criterion rather than a result of an adaptation. Plus those guys are very skinny leading to a higher vo2max which is a function of the bodyweight.

@RobertOgilvie 12 days ago

These videos are amazing & I love to focus on HIIT & endurance training

@explosivemaven 3 months ago

this video answered the question I’ve been struggling with for weeks!

@changlee5179 3 months ago

Great video as always mate.

@alexanderschwoch5084 3 months ago

I Like your content very much. Even with good knowledge you give anymone a Bit new stuff and ITS very interesting

@jeremyleake6868 3 months ago

Excellent explanation of why endurance athletes need to do a large amount of low intensity training, and over years rather than weeks. It helps if you started young and went on a lot of cross-country skiing expeditions with your family as a child as quite a few Norweigans do too - that gives you a big head start on the structural central system adaptions you need.

@Kipjest 3 months ago

Super interesting information and love your enthusiasm! It makes listening to these topics way more engaging. I myself practice boxing as a sport and also do some easy running/strength training on the side. Could you make a video about energy systems and cardio training for martial arts? So (kick)boxing, wrestling, BJJ and MMA. Rounds are mostly between 2 and 5 minutes and I'm wondering how your body uses energy in these rounds and what kind of training (besides practicing the sport) could benefit. Many thanks!

@bencook7529 3 months ago

Thanks Gommaar! What about zone 2 for improved recoverability? For a CrossFitter, most workouts only last up to 15 minutes, but being able to repeat Open workouts or complete multiple wods across two days is a big part of the sport. Can the adaptations built specifically from zone 2 training help with this?

@nonewhatsoever1000 1 month ago

Hi Gommaar, how long are peripheral adaptations from endurance training that improve VO₂ maintained after endurance training is stopped?

@OldMountaineer 3 months ago

Great answer to the question. Thank you.

@ifanthorne6075 2 months ago (edited)

Can we really make the assumption the HIIT doesn't deliver those longterm adaptations when there is clearly a lack of longterm studies?
I saw one YouTuber explaining that HIIT kind of improves efficiency, where as Zone 2 increases overall capacity. Does this make sense, or is it too simplistic?

@tonyvalosek1544 3 months ago

Thank you for the video it was very informative. It's always nice to refresh your memory on VO2 max and how the body works I got this from a previous video, the CrossFit and 400 m runner has much more muscle mass in the capillaries around the cells have to work harder when the muscle cells are larger. So in a triathlete or a marathon runner there intake efficiency is much higher which I am assuming leads to a higher VO2 max

@BernhardKohli 3 months ago (edited)

vo2 max per kg --> marathon runner probably just lighter than the skier or the sprinter. Would be nice if you clarified the units firat

@DaianaLeonorPersonal 3 months ago

Hi! I’ve been following your videos for a long time and really enjoy your content.

I live in Brazil, and I always watched your videos using the Portuguese audio track, which made them much easier to follow. I recently noticed that the Portuguese audio option is no longer available. Do you know if it was removed, or if it’s just a temporary issue?

Thank you!

@SilentG904 3 months ago

Love your channel! Thank you for that breakdown of VO2Max and its applications to various sports, especially CrossFit/HYROX. Question: How should one adapt their CrossFit training to focus more on HYROX, say a few months out from the HYROX race? Should zone 2 work dominate? Further, would you recommend zone 2 only for running or also include C2 rowerg/skierg?

@BryceRhoades 3 months ago

Interesting video, I’m a rock climber which has some similarities to crossfit but definitely some notable differences. Namely that the limiter is almost always the forearm muscles or finger tendons regardless of type of climbing. I’ve predominatly trained anerobic capacity but feel that my aerobic ability is lacking for some of my future performance goals. Ive heard that high intensity intervals is the better bang for buck to train endurance, but based on this video more specific endurance work seems to have more growth long term.

Not sure how familiar you are with climbing, but long term would endurance work be effective training to build up an aerobic capacity in the forearm? If so how does training capacity in these muscles differ from something like running.

@ScoTTySYNGERY 3 months ago

Hello Gommaar, if you where to program 1 metcon style workout as a baseline test for fitness, what would it be and why?
Pullups, burpees, thruster’s, dumbbell snatch, rower, that sort of thing.
Thanks!

@Braddaddyx 3 months ago (edited)

I think you always have to compare the sime time input. For sure doing f.e. 30 min of HIIT or SIT 4x per week improves your VO2max more than doing 4x30min liss work. But the guys that concentrate on LISS work do 3h a day 6 days per week, and they can do it because LISS is not that hard on your system.
So HIIT and SIT is by far more time efficient, but not the best VO2max booster if you are able to spend 8h a day training.

@Sogehtsgut 3 months ago

How is this for Hypertrophie an strenght? The Studies are so short we dont know hiw mutch people could benefit from crazy workcapacity if they train high Volumen for 5 years.