I'm starting to wonder where everyone got the idea that EPOC is so important? Virtually every class I take poo-poo's the aftereffects of high intensity anaerobic exercise in its various forms. The texts these classes are teaching from are all current. Usually 2006 is the publication date.
A review of the literature regarding the EPOC impact seems to be, at best, inconclusive, and at worst, indicating that EPOC has a very minor impact on overall caloric expenditure. The recommendations I've been seeing basically say work as hard as you can for a given duration.
I would like to know why people think that higher intensity cardio is beneficial relative to longer duration aerobic exercise? Is it just that you read an article, or forum peeps espousing its benefits (Myself included in that party)? Did you actually read some research indicating that it might be highly beneficial?
Also, I'm not suggesting it's not a good idea. I think interval training and various other forms of anaerobic training allow you to get a crapload of work done in a short period of time, and anaerobic exercise is still extremely important for athletes in most sports, but it's the value of EPOC I'm questioning here.
Anyway, post up any information you have. I'd like to get a good discussion going on this, as it seems to be kind of a hot topic in the industry.