High-intensity interval training (HIIT) involves alternating between intense effort and rest, typically using a one-to-one ratio, which effectively builds endurance and improves energy systems.

For optimal fat loss, engage in high-intensity interval training (HIIT), sprint interval training (SIT), or moderate-intensity continuous training (MICT).

Anaerobic endurance training involves performing 3 to 12 sets with a work-to-rest ratio of 3:1 to 1:5, maximizing oxygen utilization and pushing beyond VO2 max.

Endurance can be built while maintaining or even increasing muscle size by incorporating one day of high-intensity interval training (HIIT) each week, such as 90-second all-out sprints followed by rest.

Different types of endurance training, such as muscular endurance and long-duration efforts, engage distinct physiological mechanisms and energy utilization strategies.

High-intensity movements followed by lower-intensity exercise can be effective for fat loss, especially when performed in a fasted state.

The adaptations from anaerobic endurance training include improved mitochondrial respiration, allowing for greater energy generation through oxygen utilization, which significantly benefits various types of exercise, including competitive sports and activities requiring bursts of effort.

The intensity of your workouts should include about 10% of sets at high intensity, where you work to muscular failure, while most sets should not be to failure to allow for more volume.

I categorize exercise into strength training for muscle growth and endurance training for prolonged physical and mental performance.