What are the Most Effective Intervals? HIIT Science

What are the most effective high intensity intervals? When should you do them, what intensity should they be done at and how long should you rest between intervals? Warm up video: https://youtu.be/GtzMYFaZeIc FTP video: https://youtu.be/MWaMVhHo-zE Training plans are now available on Trainingpeaks: https://www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans WWBHDD? T-shirts and stickers: https://teespring.com/stores/dylans-store-14 Patreon: https://www.patreon.com/backwardhatdylan Flow Formulas Nutrition: https://flowformulas.com/collections/all Bikenetic Bike Shop: https://www.bikenetic.com/ Starlight Apparel: https://www.starlightapparel.com/ Niner Bikes: https://ninerbikes.com/ Bike Togs: https://togs.com/ Enve Wheels: https://www.enve.com/en/ Handup Gloves: http://bit.ly/2FPtKKN Promo code: JOHN$ON Follow me on Instagram, Twitter, Facebook, and Strava for more content: Instagram: @dylanjawnson Twitter: @djdylansjohnson Facebook: Dylan Johnson Cycling Coach Strava: https://www.strava.com/athletes/207526 Studies I used in this video: https://link.springer.com/article/10.2165/00007256-200232010-00003 https://journals.lww.com/acsm-msse/Fulltext/1996/11000/Improved_athletic_performance_in_highly_trained.13.aspx https://link.springer.com/article/10.2165/00007256-200636020-00003 https://onlinelibrary.wiley.com/doi/full/10.1111/sms.13627 https://journals.lww.com/acsm-msse/Fulltext/1999/05000/Effects_of_different_interval_training_programs_on.18.aspx https://journals.lww.com/acsm-msse/Fulltext/1996/10000/Effects_of_moderate_intensity_endurance_and.18.aspx https://link.springer.com/article/10.1007/s004210050119 https://journals.lww.com/acsm-msse/Fulltext/2005/09000/The_Impact_of_Rest_Duration_on_Work_Intensity_and.21.aspx https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1600-0838.2003.00353.x https://journals.humankinetics.com/view/journals/ijspp/12/s2/article-pS2-80.xml https://journals.lww.com/acsm-msse/Fulltext/2016/11000/The_Effect_of_Different_High_Intensity.12.aspx https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594142/ https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.2011.01351.x https://link.springer.com/article/10.1007/s12576-019-00676-7