Interval training is considered an essential training component in endurance athletes. Recently, there has been a focus on optimization of interval training characteristics to sustain a high fraction of maximal oxygen consumption (=90% VO2max) to improve physiological adaptations and performance. Herein, we present a synopsis of the latest research exploring both acute and chronic studies in endurance athletes. Further, a decision flowchart was created for athletes and coaches to select the most appropriate interval training regime for specific individualized goals.
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