HMS, BM EQ-Bank 260 MC

The table below compares two different interval training methods.

\begin{array} {|l|l|l|l|l|}
\hline \textbf{Training} & \textbf{Work} & \textbf{Work } & \textbf{Rest} & \textbf{Total Session} \\
\textbf{Method} &  \textbf{Duration} & \textbf{Intensity} &   \textbf{Duration} & \textbf{Duration}\\
\hline \text{Method X} & \text{30 seconds} & \text{All-out maximal effort} & \text{4 minutes} & \text{20 - 25 minutes}  \\
\hline \text{Method Y} & \text{4 minutes} & \text{90% of MHR} & \text{3 minutes} & \text{30 - 35 minutes}  \\
\hline \end{array}

Which of the following correctly identifies Methods X and Y and their primary training effects?

1. Method X: HIIT - primarily improves aerobic capacity; Method Y: SIT - primarily improves anaerobic power
2. Method X: HIIT - primarily improves lactate threshold; Method Y: SIT - primarily improves speed endurance
3. Method X: SIT - primarily improves speed endurance; Method Y: HIIT - primarily improves lactate threshold
4. Method X: HIIT - primarily improves aerobic capacity; Method Y: SIT - primarily improves anaerobic power