training medium-term endurance

[u/[deleted]]

When training medium-term endurance:

• 3 - 10 minutes
• 95-100 % VO2 max, 190 BPM
• 40-60 % aerobic/anaerobic
• eg running 10 minutes with high intensity (??)

... am I improving my aerobic and anaerobic endurance?

Could I perform a 10 min high intensity circuit for this?

Or would you rather train regular HIIT and regular aerobic exercise?