Maximal-Intensity Sprint Training

REHIT is presented as a minimum-effective-dose alternative to long moderate cardio and standard HIIT. The protocol trades workout duration for a brief but difficult maximal effort. Ordinary hard interval workouts are distinguished from true personalized maximal intensity because they generally require longer duration. The signature CAROL REHIT workout lasts five minutes and includes two 20-second all-out sprints. The protocol uses two all-out 20-second sprints rather than longer intervals. The recommended cadence for the signature protocol is three sessions per week, although two weekly sessions are said to work for fitness benefits. The article presents Vollaard's research as supporting two 20-second sprints because 10 seconds is too little and a third sprint is unnecessary. REHIT uses a small number of very short, very intense sprint efforts. The source treats recovery as the period when fitness adaptation develops after the workout stimulus. The first sprint is said to trigger AMPK signaling through peak power and glycogen depletion. The second sprint is said to emphasize PGC-1 alpha activation and mitochondrial adaptation. The workout is short but physically demanding because…