I'm objectively very high performing at aerobic exercise, since high school and have kept it up. I have seen quantitatively higher performance when taking 3-5 mg/kg of caffeine before exercise and regularly during. This includes anything high intensity aerobic, from swimming to running to cycling.
This is the best collection of research I have seen on the topic and where I arrived at my 3-5 number above many years ago, perhaps it will be useful and seems to speak to the broader topic at hand: https://fellrnr.com/wiki/Caffeine
This is the best collection of research I have seen on the topic and where I arrived at my 3-5 number above many years ago, perhaps it will be useful and seems to speak to the broader topic at hand: https://fellrnr.com/wiki/Caffeine