Research Papers
There is a lot of research behind the efficacy of interval training. Here are a few of the resources used to create Max Workout:
- The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter
- Physiological adaptations to interval exercise training: New insights Martin Gibala
- Twelve weeks of sprint interval training increases peak cardiac output in previously untrained individuals
- Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans
- Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training
- 4-s Power Cycling Training Increases Maximal Anaerobic Power, Peak Oxygen Consumption and Total Blood Volume
- Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health
- High Intensity Interval Training (HIIT) Improves Cardiorespiratory Fitness (CRF) in Healthy, Overweight and Obese Adolescents: A Systematic Review and Meta-Analysis of Controlled Studies
- Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training
- The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males
- Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment"
- Stair climbing and mortality: a prospective cohort study from the UK Biobank
- Best anti-ageing exercise is high intensity interval training
- Reducing training frequency from 3 or 4 sessions/week to 2 sessions/week does not attenuate improvements in maximal aerobic capacity with reduced-exertion high-intensity interval training (REHIT)
- The factors affecting adherence to a long-term interval walking training program in middle-aged and older people
- HIIT Training for Fast, Efficient Fat Loss
- The Effects of Physical Exercise and Cognitive Training on Memory and Neurotrophic Factors
- Effect of exercise training for five years on all cause mortality in older adults—the Generation 100 study: randomised controlled trial
- Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial
- Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population
- High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults
- Effects of very low volume high intensity versus moderate intensity interval training in obese metabolic syndrome patients: a randomized controlled study
- Low-volume high-intensity interval training for cardiometabolic health
- Effects of very low volume high intensity versus moderate intensity interval training in obese metabolic syndrome patients: a randomized controlled study
- Associations of Muscle Mass and Strength with All-Cause Mortality among US Older Adults
- Tabata training: one of the most energetically effective high-intensity intermittent training methods
Other Sources
Not everything is just about research.
- Does High-Intensity Exercise Affect Our Hearts? Minds? Life Spans? Waistlines?
- Q&A on Zone 2 Exercise with Peter Attia, M.D.
- Deep dive back into Zone 2 Training | Iñigo San-Millán, Ph.D. & Peter Attia, M.D.
- Iñigo San Millán, Ph.D.: Mitochondria, exercise, and metabolic health
- Inigo San Millan on Mitochondria, Lactate as a Fuel & Zone 2 Training
- Winning the battle against metabolic disorders
- Exercise training prescription to maximise improvements in mitochondria function and content?
- Mitochondrial adaptations to high intensity interval training in older females and males
- High‐intensity interval training changes mitochondrial respiratory capacity differently in adipose tissue and skeletal muscle
- Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers
- Maximizing Your Mitochondria with Magnesium
- How Mitochondria Produce Energy
- Mitochondria and Aerobic Respiration Animation
- Mitochondria structure and function | Cell Physiology medical animation
- What is the Mitochondria?