09/30/2025
Everyone’s chasing marginal gains—tiny tweaks, hacks, and “advanced” methods. But here’s the reality: if you’re just starting out, the basics will move the needle the most.
In one study, participants did 7 sessions of high-intensity intervals (1 minute on, 1 minute off, ~90% max HR). After just two weeks, they showed a 30% increase in mitochondrial function.
That’s massive. More mitochondria = better energy production, faster recovery, and greater capacity to train.
And guess what? Even simple 10-second all-out sprints on a bike can trigger similar benefits. You don’t need complicated protocols to spark big changes—just consistency and effort.
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