What are the Most Effective Intervals? HIIT Science

What are the most effective high intensity intervals? When should you do them, what intensity should they be done at and how long should you rest between intervals?

Warm up video: https://youtu.be/GtzMYFaZeIc
FTP video: https://youtu.be/MWaMVhHo-zE

Training plans are now available on Trainingpeaks: https://www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

WWBHDD? T-shirts and stickers: https://teespring.com/stores/dylans-store-14

Patreon: https://www.patreon.com/backwardhatdylan

Flow Formulas Nutrition: https://flowformulas.com/collections/all
Bikenetic Bike Shop: https://www.bikenetic.com/
Starlight Apparel: https://www.starlightapparel.com/
Niner Bikes: https://ninerbikes.com/
Bike Togs: https://togs.com/
Enve Wheels: https://www.enve.com/en/
Handup Gloves: http://bit.ly/2FPtKKN Promo code: JOHN$ON

Follow me on Instagram, Twitter, Facebook, and Strava for more content:
Instagram: @dylanjawnson
Twitter: @djdylansjohnson
Facebook: Dylan Johnson Cycling Coach
Strava: https://www.strava.com/athletes/207526

Studies I used in this video:
https://link.springer.com/article/10.2165/00007256-200232010-00003

https://journals.lww.com/acsm-msse/Fulltext/1996/11000/Improved_athletic_performance_in_highly_trained.13.aspx

https://link.springer.com/article/10.2165/00007256-200636020-00003

https://onlinelibrary.wiley.com/doi/full/10.1111/sms.13627

https://journals.lww.com/acsm-msse/Fulltext/1999/05000/Effects_of_different_interval_training_programs_on.18.aspx

https://journals.lww.com/acsm-msse/Fulltext/1996/10000/Effects_of_moderate_intensity_endurance_and.18.aspx

https://link.springer.com/article/10.1007/s004210050119

https://journals.lww.com/acsm-msse/Fulltext/2005/09000/The_Impact_of_Rest_Duration_on_Work_Intensity_and.21.aspx

https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1600-0838.2003.00353.x

https://journals.humankinetics.com/view/journals/ijspp/12/s2/article-pS2-80.xml

https://journals.lww.com/acsm-msse/Fulltext/2016/11000/The_Effect_of_Different_High_Intensity.12.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594142/

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.2011.01351.x

https://link.springer.com/article/10.1007/s12576-019-00676-7

Видео What are the Most Effective Intervals? HIIT Science канала Dylan Johnson