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Do 4 to 12 Minutes of Hard Sustained Endurance Work
Include a middle-ground endurance session where you sustain hard work for roughly 4 to 12 minutes at around 80% effort rather than true max. Example structures included 2 minutes hard with 2 minutes rest done twice, mile repeats, or 800-meter repeats. Use about a 1:1 work-to-rest ratio for these hard endurance intervals.
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“The other piece I want is this middle ground, which is, can you sustain hard work for eight to 12, maybe as little as four minutes. I'll give you four to 12 minutes.”
huberman · Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance · Mar 28, 2022 · 2:05:08 · open ↗
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