Mixed
High-intensity interval training (HIIT) or combined interval/continuous training produces significantly greater increases in VO2max (mean +0.51 L/min) compared to traditional continuous endurance training, with evidence suggesting marked responses in nearly all subjects when using longer intervals (3-5 min).
To maximize your VO2max, incorporate High Intensity Interval Training (HIIT) into your routine. Aim for at least 3 days a week, with each session including at least 10 minutes of high-intensity work. Use intervals of 3-5 minutes with equal rest periods. This approach is more effective for boosting aerobic capacity than traditional continuous endurance training, especially for healthy adults under 45.
The estimated mean change in VO2max over the training programs using the random effects model was 0.51 L ? min21 (95% CI: 0.43 to 0.60 L ? min21)... many of the interval training studies reporting large increases in VO2max also used longer (3–5 min) duration intervals... inspection of this data suggests that a marked training response was seen in all subjects.
Why this rating
Meta-analysis of 37 studies with 334 subjects, though heterogeneity (I2=70) and potential publication bias are noted.
Source
VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis
Andrew P. Bacon et al. · PLoS ONE · 2013
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