• 7:00 what is High Intensity Interval Training (HIIT)
• 13:00 how does Paul design workouts to improve aerobic capacity (VO2max)
• 14:45 HIIT short intervals vs. HIIT long intervals
• 17:00 field testing for power at VO2max: 
  • 4’ MMP on the bike
  • 5’ MMPace running
• 21:30 Utility of HIIT short intervals (ML’s personal go-to) vs HIIT long
• 25:00 the role of myoglobin in short intervals and how this style of training does not have a high glycolytic component 
• 30:15 what about long slow distance?
• 34:00 the two most predictive markers of success in Ironman racing: VO2max + fat oxidation rate
• 35:00 role of SIT (Sprint Interval Training) in endurance athletics
• 41:30 let’s talk about glycolytic capacity aka W’

Keep up with Paul on Twitter and Instagram @PaulBLaursen  and at his website. To learn more about his book and course with Martin Bucheit, check out the HIIT Science site.