Interval training

Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity, the eponymousintervals.

The term can refer to any cardiovascular workout (e.g. cycling, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity.

Interval training is often practiced by long distance runners (800 metres and above). Sprinters and footballers have also been known to use this type of training.

Distance runners often practice interval training on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting for a set distance or time before the next speed burst. Distances can also vary; one example would be a “ladder” workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

Effectiveness

Interval training is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners. However, it is also applicable to exercisers as it helps improve exercisers’ aerobic capacity to exercise longer at varying intensities.

This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration.

Examples

Provided below are three examples of the most common interval workouts completed by exercisers and athletes alike.

Interval Variation I: Standard

3 – 5 minutes warm-up (light jog, low intensity, gradually increasing at the end of the warm up period)

1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6-8 times)

3 – 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period)

Interval Variation II: Pyramid

3 – 5 minutes warmup
30 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
90 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
30 seconds high intensity
3 – 5 minutes cooldown

Interval Variation III: Sports Conditioning

3 – 5 minutes warmup

2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once)

30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 – 10 times)

“Walk-back sprinting”

It is another example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 meters), then walks back to the starting point (the recovery period) to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.

Fartlek training

Named and developed by Swedes, is intermediate between true interval training and regular distance training. The name means ‘speed play’, and consists of distance running “anywhere”, with bursts of harder running at more irregular points, lengths, and speeds compared with interval training. Not only is it an efficient training method, fartlek training can help one avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase one’s intensity without burning oneself out in a matter of minutes.