In the current study, anaerobic capacity, measured as MAOD, increased more after SIT 8 × 20 s compared with HIIT 4 × 4 min, and no changes were observed following HIIT 4 × 4 min or SIT 10 × 30 s. As HIIT 4 × 4 min is designed to enable a high aerobic intensity with minimal anaerobic contribution, it is unsurprising that MAOD remained unchanged following training with this interval format.SIT protocols are, in contrast to the HIIT 4 × 4 min format, typically designed to also overload the anaerobic energy system. Thus, the improved MAOD following SIT 8 × 20 s in the present study was expected and in line with previous studies.