Siim Land Podcast #462 Cardio Faceoff: HIIT vs Zone 2 - Which One Is Superior with Exercise Scientist Kristi Storoschuk
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Jul 19, 2025 Kristi Storoschuk, a PhD candidate at Queen's University specializing in muscle physiology, dives into the cardio debate between HIIT and Zone 2 training. Discover the unique mitochondrial benefits that Zone 2 offers and why it's favored by athletes. Kristi explains optimal training volumes and the importance of balancing both training types. She discusses her personal shift in workout strategy based on research insights, emphasizing adaptability and the necessity of personalized fitness regimes for achieving better health and performance.
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No Unique Benefits from Zone 2
- Zone 2 cardio does not offer unique mitochondrial benefits compared to higher intensity training.\n- High intensity or interval training induces stronger mitochondrial adaptations than zone 2 exercises.
Intensity Drives VO2 Max Improvement
- Intensity is crucial for improving VO2 max and overall health outcomes.\n- Zone 2 training alone is insufficient for maximizing cardiovascular fitness.
Athlete Training Volume and Intensity
- Elite athletes spend most training time in zone 2 but also accumulate high volume of high intensity work.\n- High VO2 max in athletes may result more from their high intensity efforts than zone 2 training.
