For those interested this is the original research abstract that we are basing this on:
"This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems."
I'll try it on the bike. I just can't get more than 13 swings off in 20 seconds with a 35lb kettle bell. I could go lighter and get a few more swings. The gym doesn't have a heavier KB. It has been great for my shoulders and low back. I'm breathing hard and sweating but i recover quick from them. I went right into ATG squats after doing 10 sets with the kettle bell 20 seconds work, 10 seconds rest. I do sprints tomorrow and I could try them with running. I usually do 200 meters then a slow jog back 200 meters to recover before sprinting again. I think it's rewarding enough to keep working with it until I feel the right amount of afterglow.
Did a 10 interval set over 5 minutes on the stationary bike after lifing weights this evening. The 5 minutes definitely went by faster and the legs were burning afterwards. Think I will keep playing with it after lift sessions to see how it adds to fitness.