In G1 (3-5 cycling bouts × 30-s all-out with 4 min recovery) significant improvements following training were found in VO2max (9.6%), power at VO2max (12.8%), Tmax (48.4%), peak power output (10.3%) and mean power output (17.1%).
A PRACTICAL MODEL OF LOW-VOLUME HIGH-INTENSITY INTERVAL TRAINING INDUCES PERFORMANCE AND METABOLIC ADAPTATIONS THAT RESEMBLE 'ALL-OUT' SPRINT INTERVAL TRAINING
MY COMMENT: This is good strategy that should be easy to implement just 3 times a week. After a quick warm-up hammer some short hard 30 second bursts on a bike and feel the difference! They don't say whether these high intensity intervals were done seated or standing on the pedals-I assume standing would likely be more beneficial for runners.