Interval Training Basics

What is it?
Repeated bouts of high intensity training with timed rest intervals
Purpose?
Allows for partial recovery and the removal of lactic acid so discomfort remains manageable
The rest periods also have a psychological boost, people are frequently prepared to train at a higher intensity because a recovery period is imminent.
Benefits?
Burns more calories - During and post training, compared to continuous aerobic training
Increases VO2 Max (the maximum amount of oxygen the body can utilise during exercise)
Time efficient – Rather than spending hours on the treadmill, you can achieve the same benefits in a much shorter time period
How?
Number of different ways, here are my 3 favourites:
Ladders: Intervals that become progressively quicker without recovery.
For example: Treadmill running - 2 minutes at 10kph, 2 minutes at 12kph, 2 minutes at 14kph
This would continue until the participant can no longer maintain that pace. At this point they drop the pace for a couple of minutes of active recovery before starting the ladder again.
Sprint Intervals: Brief, high intensity work intervals, followed by longer rest periods usually of a ratio of 1:3. Work intervals are generally around 10 to 60 seconds long.
For example: 20 seconds at 16kph, 60 seconds at 8kph (repeated)
Tabata: True Tabata is 8 rounds of a high intensity exercise, 20 seconds of work followed by 10 seconds of rest
For example: Squat Jumps for 20 seconds, 10 seconds rest, repeat 8 times

For more interval training approaches or any questions, drop me a message.

TheBeardedPT