If you’re struggling just thinking about the thought of exercise, consider this new incentive: you may not have to work out for that long to see results, according to a new meta-analysis published in Medicine and Science in Sports and Exercise.

Researches in the U.K. analyzed data from 34 studies about cycling, and measured cyclists’ VO2 max — the amount of oxygen needed to “metabolize to fuel your muscles.”

After cyclists completed two “supramaximal sprints” — basically, 100%, full-on effort — the fitness benefits diminished. Each subsequent sprint resulted in a 5% decrease in VO2 max.

The conclusion? “For the first time, we have evidence to suggest an indicator of fitness levels is improved by doing fewer repetitions of high-intensity exercise,” according to the study leaders.

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Originally published at journal.thriveglobal.com