What Intervals Are SCIENTIFICALLY SHOWN To Make You Faster? 

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Take a deep dive into High-Intensity Interval Training (HIIT) for endurance cycling performance (Part 1 of 2).
From the first studies in the 1960s to the latest research findings we join the ongoing debate about the "perfect" training intensity and explore the idea of why spending more time near your VO2max might not be the perfect measure of interval effectiveness.
Scientific Papers Referenced:
1960:
Astrand I, Astrand PO, Christensen EH, Hedman R. Intermittent muscular work. Acta Physiol Scand. Apr 25;48:448-53.
Astrand I, Astrand PO, Christensen EH, Hedman R. Myohemoglobin as an oxygen store in man. Acta Physiol Scand. Apr 25;48:454-60.
Christensen EH, Hedman R, Saltin B. Intermittent and continuous running. (A further contribution to the physiology of intermittent work.). Acta Physiol Scand. Dec 30;50:269-86.
1984:
Daniels, J., Scardina, N. Interval Training and Performance. Sports Medicine 1, 327-334. DOI
1986:
Wenger, H.A., Bell, G.J. The Interactions of Intensity, Frequency, and Duration of Exercise Training in Altering Cardiorespiratory Fitness. Sports Medicine 3, 346-356. DOI
2000:
Billat, V., Slawinski, J., Bocquet, V. et al. Intermittent runs at the velocity associated with maximal oxygen uptake enable subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs. Eur J Appl Physiol 81, 188-196. DOI
2002:
Laursen PB, Jenkins DG. The scientific basis for high-intensity interval training: optimizing training programs and maximizing performance in highly trained endurance athletes. Sports Med. 32(1):53-73. DOI PMID
2003:
Millet GP, Candau R, Fattori P, Bignet F, Varray A. V̇O2 responses to different intermittent runs at velocity associated with V̇O2.
Smith TP, Coombes JS, Geraghty DP. Optimizing high-intensity treadmill training using the running speed at maximal O2 uptake and the time for which this can be maintained.
2006:
Midgley AW, McNaughton LR, Wilkinson M. Is there an optimal training intensity for enhancing the maximal oxygen uptake of distance runners?: empirical research findings, current opinions, physiological rationale, and practical recommendations. Sports Med. 36(2):117-32. DOI PMID
2007:
Rozenek R, Funato K, Kubo J, Hoshikawa M, Matsuo A. Physiological responses to interval training sessions at velocities associated with V̇O2.
2009:
Wakefield BR, Glaister M. Influence of work-interval intensity and duration on time spent at a high percentage of V̇O2max during intermittent supramaximal exercise.
2013:
Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports Med. 2013
De Aguiar RA, Turnes T, De Oliveira Cruz RS, Caputo F. Fast-start strategy increases the time spent above 95% V̇O2max during severe-intensity intermittent running exercise.
2015:
Turnes et al. An intervention study supporting the importance of spending more time near V̇O2max for improving V̇O2max in well-trained athletes.
Zadow EK, Gordon N, Abbiss CR, Peiffer JJ. Pacing, the missing piece of the puzzle to high-intensity interval training.
2016:
Rønnestad BR, Hansen J. Optimizing interval training at power output associated with peak oxygen uptake in well-trained cyclists.
2020:
Vaccari F, Giovanelli N, Lazzer S. High-intensity decreasing interval training (HIDIT) increases time above 90% VO2peak.
2023:
Coates, A.M., Joyner, M.J., Little, J.P. et al. A Perspective on High-Intensity Interval Training for Performance and Health.
Vaccari F, Stafuzza J, Giovanelli N, Lazzer S. High-intensity interval training: optimizing oxygen consumption and time to exhaustion taking advantage of the exponential reconstitution behavior of D’.