alt Hacker News> More and more studies have been indicating that even just a few minutes of intense exercise can outperform long/slow LISS type cardios.
For best results run fast and far. During my personal best marathon (3h 15min) my heart rate averaged in the 170 range
How old were you at the time? Mid 40s here and can comfortably sustain low 150s, but burn out quick past 160.