“Ideal” outcome here is likely a lot more time investment than the 95%ile-effectiveness “good enough” outcome; and in any case, an effective exercise prescription is as personally specific - perhaps even more so - than many pharmaceutical ones, to account for physiology, morphology, age et cetera.

For example my knees are too old for shuttle runs or whatever the intended HIIT might otherwise be, but I can happily go do 500W hill efforts on the bike.