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:    • What Is the Most Effective Cycling Wa...  
FTP video:    • How to Raise Your FTP, Full Workouts ...  

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Studies I used in this video:
https://link.springer.com/article/10....

https://journals.lww.com/acsm-msse/Fu...

https://link.springer.com/article/10....

https://onlinelibrary.wiley.com/doi/f...

https://journals.lww.com/acsm-msse/Fu...

https://journals.lww.com/acsm-msse/Fu...

https://link.springer.com/article/10....

https://journals.lww.com/acsm-msse/Fu...

https://onlinelibrary.wiley.com/doi/a...

https://journals.humankinetics.com/vi...

https://journals.lww.com/acsm-msse/Fu...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://onlinelibrary.wiley.com/doi/a...

https://link.springer.com/article/10....