Training intensity, if you have it and maintain it results will come. What is intensity ? By scientific definition, intensity is defined as power: force multiplied by distance, then divided by time. Simply put: Intensity is doing more work faster.
Intensity is TAUGHT and learned. Many people do not understand this component to training. Intensity is the independent variable most commonly associated with maximizing the most favorable adaptation to exercise. Real intensity occurs when you are in the uncomfortable state for an extended period of time. Learn to be comfortable with the uncomfortable.
One common misconception about intensity is that it is done in short bursts but the workload is at maximum effort. Take Fran for instance, to maintain intensity, the normal population of people who workout can complete it in under 7 minutes. If you are looking to increase your work capacity, take little to no rest and push past the uncomfortable. You should be MORE impressed by the intensity of the workout versus the volume of the workout.
What does this mean? Volume is the the amount of workload you are doing over a period of time. A "high" volume day might mean multiple sets with moderate reps but not at a high intensity. Anyone can move slower for longer. However, not everyone can move quickly and maintain that throughout the workout. Do more work in less time not more work in more time.
There is this thought that MORE is MORE when in fact that is not the case. Everyone wants to do more work to get better results. While you can do more work, if the intensity doesn't match your workload remains the same yet longer.
As a coach, my goal is to have my athletes reach their intensity level for what they can do at that moment. Scaling workouts is great for all fitness levels to reach their capacity. Each and every workout posted has a reason for the time cap selected. Some days it's for very fast workload and others it's learning how to maintain endurance. That’s one of the arts of coaching a group class I have to accommodate for what is relative intensity.
One mistake new athletes make about learning intensity is finding 'the wall'. Yes we all have that point in training where you gave it all you got and now you have no more. That is missing the point. If you go all out on exercises #1 but have zero gas in the tank for the remainder of the workout, then you are missing the point of what intensity is. However, if you are gassed but go into the next exercise without resting, you are working past your threshold therefore making it more resilient to intensity changes. You are teaching your body to red-line later than sooner !!!
Don't try to "save" yourself for a workout. Go out there and push the limits a little bit. Then you can't say "It wasn't hard enough".