Dr. Andy Galpin

So more mitochondria, higher functioning mitochondria, larger mitochondria, increasing aerobic capacity, all of these same things occur.

And so again, I don't want to make the argument that one higher intensity or low intensity is better than another.

I think you should do both.

I will make the same argument for moderate intensity.

While that isn't as specific and precise in terms of what it's challenging, it's reasonable to build some of that into your equation as well.

Another thing you're gonna find commonly in the research is a longer bout of intervals.

This is described in a lot of different ways.

A good friend of mine and an expert in endurance physiology, Joel Jameson, has talked a lot about high intensity continuous training, HICT.

If you're not familiar with that stuff, I would encourage you to look it up.

It's very, very effective.

Lots of different things and tools we can pull out here.

One example would be something like, let's go, what a classic runner would do is something more like one mile repeats.

So run a mile as fast as you can.

This is going to take most folks, you know, six to eight or nine minutes or so.

However long it takes you to run that mile, rest that same amount of time.

So it's a one to one work to rest ratio.

So six minutes of running, six minutes of rest.

And then you repeat that again for a total of two or three or perhaps four repetitions.

That's a very long workout, and the average person would not be able to do that.

But those of you that are not average and that are good to high to strong performers listening right now, that's absolutely within your capabilities.