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Introduction
What differentiates "vigorous" from "zone 2"
Defining intensity with the talk test
Why zone 2 training may not improve VO2 max
Balancing zone 2 & vigorous-intensity workouts
Norwegian 4x4 protocol improves VO2 max
Methods to estimate VO2 max outside a lab
What it takes to reverse 20 years of heart aging
How HIIT reduces type 2 diabetes risk
HIIT vs. Zone 2 for mitochondria
Should committed exercisers practice 80/20 rule?
Vigorous exercise enhances mitophagy
Why lactate from HIIT benefits the brain
How lactate allows "glucose sparing" in brain
The BDNF benefits of HIIT
Lactate signals the growth of new blood vessels
Exercise intensity increases myokine release
Exercise lowers mortality risk in cancer survivors
Vigorous exercise kills circulating tumor cells
Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
How "exercise snacks" reduce mortality