In order to equate the two protocols for total amount of active interval duration, Tucker et al. used a 16x1 protocol to compare with the 4x4 protocol. Secondarily, we also assessed ratings of perceived exertion (RPE) and enjoyment of each protocol with the physical activity enjoyment scale.
In that, the researchers hypothesized that the two protocols would elicit similar VO2 and blood lactate responses, and similar values for RPE and PACES, because they used the same target HR range (90-95% HRpeak) for each protocol, and adjusted power output continuously in order maintain HR in the desired range.
|Figure 1: Graphical overview of the exercise protocol (Tucker. 2015).|
|Five Good Reasons Why At Least 50% of Your 2015 'Cardio' Training Should Be High Intensity Interval Training (HIIT) | read the full article.|
So, my suggestion for you is: "Go fast not hard, but if you feel that this doesn't work for you, don't be a fool and stick to something that works for me, yet not for you!"
|Figure 2: Comparison of the relevant parameters | values expressed relative to inter-group means (Tucker. 2015)|
- Tucker, et al. "Physiological Responses to High-Intensity Interval Exercise Differing in Interval Duration." Journal of Strength and Conditioning Research (2015): Publish Ahead of Print.