What are the Most Effective Intervals? HIIT Science

What are the most effective high intensity intervals? When should you do them, what intensity should they be done at and how long should you rest between intervals? Warm up video: FTP video: Training plans are now available on Trainingpeaks: #trainingplans WWBHDD? T-shirts and stickers: Patreon: Flow Formulas Nutrition: Bikenetic Bike Shop: Starlight Apparel: Niner Bikes: Bike Togs: Enve Wheels: Handup Gloves: Promo code: JOHN$ON Follow me on Instagram, Twitter, Facebook, and Strava for more content: Instagram: @dylanjawnson Twitter: @djdylansjohn