It's about the long game, not epic workouts: unpacking HIIT for endurance athletes

High-intensity interval training (HIIT) prescriptions manipulate intensity, duration, and recovery variables in multiple combinations. Researchers often compare different HIIT variable combinations and treat HIIT prescription as a "maximization problem", seeking to identify the prescription(s) that induce the largest acute VO₂/HR/RPE response. However, studies connecting the magnitude of specific acute HIIT response variables like work time >90% of VO₂max and resulting cellular signalling and/or translation to protein upregulation and performance enhancement are lacking. This is also not how successful endurance athletes train. First, HIIT training cannot be seen in isolation. Successful endurance athletes perform most of their training volume below the first lactate turn point (