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http://www.nytimes.com/2007/05/03/fashion/03Fitness.html?pagewanted=1&ei=5070&en=99e487b21884fba6&ex=1179201600&emc=eta1

The above link to a recent story in the NY Times discussing the "surprising" benefits
of introducing intensity into your weekly workout.

A group of fit and sedentary athletes participated in a study to compare the effects of
lower intensity training and higher intensity interval training.

The results were striking similar for fit and non-fit alike; significant improvement in 
just a couple of weeks in the following:

* Endurance - how about that?  Training more intensely also build endurance!  Jeez!
* Fat burning - meanwhile standard training dogma says you gotta train slow 
to supposedly burn fat.
* Ability of heart and lungs to deliver oxygen to the muscles

Of course we have knows the above to be true for many years now.  My indoor cycling
classes provide the broadest spectrum, where we have very fit folks and relative 
novices - riders of every ability who come consistently could have provided the
same insights as the NY Times has belatedly reported.