Interval training benefits aerobic capacity by alternating between periods of high-intensity exercise and low-intensity recovery. This method enhances cardiovascular endurance more effectively than steady-state cardio. It increases heart rate variability, improving heart efficiency and endurance levels. Additionally, interval training promotes greater calorie burning, even after the workout, through the afterburn effect. Incorporating this approach can lead to improved overall fitness levels, increased metabolic rate, and better performance in various physical activities.