Review of studies · Supplements / medicine · 12 Sept 2026
HIIT reached 80% of its VO2max gain in about 11 minutes a session; steady cardio needed ~52
Source: Sports Medicine
What the research found
Study (meta-analysis). A Sports Medicine systematic review found HIIT improved VO2max more than moderate continuous training (d=0.38). HIIT showed a non-linear dose-response: ~80% of the maximal VO2max effect (about +3.45 mL/kg/min) at ~11 minutes per session. Moderate continuous training needed ~52 minutes per session for a similar share of its own max effect. Cardiometabolic risk-factor changes were comparable. Pooled trials, mixed ages. Educational exercise notes, not a one-size interval prescription.
Evidence level: Review of studies. This is among the stronger kinds of evidence, but one study rarely settles a question.
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