>If you'd like to take up debunking training myths, I'd suggest you look a little bit further into what VO2 max actually is, and what other types of fitness metrics also exist.

It depends on the level you're looking at. Lower level components compose to form higher level components. For example heart efficiency is one component that composes with others to form VO2 max. Muscle lifting strength is not a a component that makes up for this. Of course I am looking at a higher level metric then you suggest. There's no point in arguing how granular things are. I could turn it around and talk about how the mitochondria and DNA is a component of stroke volume but that's just, again, pointless.

>HIIT doesn't "work better" than continuous training in this respect, it simply targets a different part of the system than continuous training does. For instance if you wanted to increase the stroke volume of your heart (a component of VO2 max), then the scientifically proven best way to do that is with extended aerobic exercise (continuous training).

You are incorrect about stroke volume. Recent studies show that cardiovascular and muscular adaptations to HIIT are comparable and sometimes even greater than those of steady-state training. In regards to cardiovascular adaptations, these studies show that HIIT increases stroke volume and VO2max to a greater degree than steady-state cardio (stroke volume: 10% greater improvement; VO2max: 6% greater improvement). These studies also suggest HIIT increases mitochondrial density, which allows us to create more energy, to a similar degree as steady-state but in less time and fewer days per week.

Sources:
https://www.researchgate.net/publication/308600869_High-Inte...

The above paper shows how VO2 max is increased by HIIT

https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio....

The above page shows how VO2 max compared with Continuous training is the same if not better.

https://runningmagazine.ca/the-scene/the-surprisingly-simple...

The above is a page on Roger Bannisters training routine. He exclusively did intervals and ran only 5 hours per week to achieve the first 4 minute mile, thereby proving that the most popular and almost exclusive training routine for the time (continuous training) was not as effective as HIIT.

Nowadays athlete runners regularly blow past the 4 minute limit because interval training is now common place. In fact people in the know... people who train the top athletes know that intervals are the primary training routine to improve VO2 max (and virtually all associated lower level components that influence it, if you want to be pedantic.) So this "myth" I'm "debunking" is mostly a myth among the more amateur athletes (aka people who don't break 4 minute miles). I believe you are likely part of this peer group which is a logical deduction given your incorrect reasoning.

If you'd like to debunk other people I suggest you cite resources because you are mistaken on this area and if you read the science you would know. Spitting out a lot of technical jargon while making you sound intelligent does not take the place of actual the science and cited sources that serve to prove a point. Thank you.