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Promising · 6.9/10

Sprinting (Sprint Interval Training)

Evidence B · good evidence ▼ 11.8% momentum 🥇 First scout open
6.9/ 10

Sprint interval training is repeated short, all-out efforts (commonly 4 to 6 x 30 seconds, or 1 to 2 x 20 seconds in the REHIT variant) that raise VO2max about as well as far longer steady cardio. Gist 2014 found a pooled effect size of 0.63 for VO2max across 16 trials, and Gillen 2016 matched 150 minutes per week of moderate cardio using 30 minutes per week. Read the full breakdown →

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Ring Promising Momentum 11.8% Updated Jul 20, 2026 How the Index ranks →

Verdict by Nick Urban, host of the High Performance Longevity podcast.

For education only, not medical advice. Supplements, peptides, and protocols can interact with medications and conditions. Talk to a qualified clinician before starting anything here.