I was already fairly convinced something like this was true: Interval Training Can Cut Exercise Hours Sharply : NPR
I've already started incorporating intervals into my training, but I think I'll definitely experiment with the 4 minutes 4 times of high intensity with three minutes of recovery in between each.
What I don't see mentioned in the article are the loss of benefits from longer term exercise--for example, I meditate on longer runs, and you can't really meditate during interval training. So a mental component is lost...
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