@mrnil
High-Intensity Interval Training (HIIT)
This is the most effective method according to multiple studies:
Norwegian 4×4 Protocol (most scientifically validated):
4 sets of 4-minute intervals at 85-95% of your maximum heart rate
3-minute recovery periods between intervals
Performed 2-3 times per week
This protocol has been shown to increase VO2 max more effectively than other interval formats or steady-state training
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