Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training.
Casper SkovgaardDanny ChristiansenAlejandro Martinez RodriguezJens BangsboPublished in: Scandinavian journal of medicine & science in sports (2023)
-max as maximal effort exercise, whereas increase in muscle OXPHOS occur only when the 10-s high-speed runs are performed with maximal effort.