Fri. Oct 23rd, 2020

Interval training

Interval timer designed for interval training.

Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of recovery. The high-intensity periods are typically at or close to near-maximum exertion, while the recovery periods may involve either complete rest or activity of lower intensity.

Interval training can refer to organization of any cardiovascular workout (e.g. cycling, running, rowing, etc.), and is prominent in many sports’ training. It is a technique particularly employed by runners, but athletes from several backgrounds have been known to use this type of training.


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 / riders. However, it is also applicable to exercisers as it helps improve exercisers’ aerobic capacity to exercise longer at varying intensities. Interval training can be an effective means of enhancing an athlete’s lactate threshold – i.e. increase the threshold at which lactate starts to accumulate in the blood. Lactate threshold has been shown to be a significant factor determining performance for long distance running events.

This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This is due the metabolism boosting effects of high intensity intervals.


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 ride, 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 ride, low intensity, gradually decreasing by the end of the cool down period)

Interval Variation II: Pyramid

3 – 5 minutes warm-up
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 cool down

Interval Variation III: Sports Conditioning
3 – 5 minutes warm-up
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) followed by 90 seconds rest (repeat 6 – 10 times)
3 – 5 minutes cool down


“Walk-back sprinting” 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.

Interval Training

Interval training can supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals that you have set yourself.
In order to do this you need information. This site is meant a resource to provide you with everything that you need to get there. It explains what interval training is, and exactly how it works.


High Intensity Interval Training (HIIT) is about mixing high intensity bursts of exercise with moderate intensity recovery periods. It’s brutal but has incredible advantages. It’s the quickest way to get in fit, loose fat and supercharge for sports performance. It all about increasing your anaerobic threshold and this may be more important than your VO2max. Find out more about HIIT.

Interval Training for Fat Loss

Imagine being able to lose more fat by doing less exercise? A lot more fat and a lot less exercise. Interval training is the best method for losing fat. Its secret to success is not in how many calories you burn during the routines but rather on how many you burn after the exercise and where these calories come from. Find out more about Interval Training for Fat Loss.

Struggling with Interval Training?

If you are wanting better results from your interval training but finding it tough you may be interested in this…
Workout music online has made available a range of interval training workouts scientifically created in music.
These include 30 second intervals, 60 second intervals, Tabata intervals and escalation intervals
Watch the video on the main page for the research on this.

Interval Training for Beginners

Interval training provides benefits to any healthy person such as improving fitness, health, speed and stamina; it’s a very demanding type of activity and certainly not one you would want to fly into without adequate preparation. If you are brand spanking new Interval Training beginner you

Heart Rate Interval Training

Exercise is all about reaching your personal fitness goals. Heart rate Interval Training provides you with your own personal yard stick to measure your progress. Whether you are trying to get more competitive in your sports, live a healthier life, tone your body or lose that extra body fat, you will need to be able to measure accurately how you are doing. Heart rate Interval training takes your inbuilt measurement apparatus into account while doing your exercise. It measures your intensity by measuring your heart rate. For more on Heart Rate Interval Training click here.

The Lose Belly Fat Fast Interval Workout

This may be one of the most efficient workouts for weight loss so you can lose belly fat fast but make no mistake, this workout is hard. The first few weeks are designed to get your body used to the workout. If you are already in good shape and just looking to burn off the last few inches then by all means start with weak 8’s workout. However this workout assumes you are not fit and each week is designed to build on itself so that by the end of 8 weeks you are doing a fully-fledged HIIT routine. You can go directly to the Lose Belly Fat Workout by clicking the link.

By Mac

I am looking to change the rhetoric and perception of the American Veteran, one person at a time. #Post8ForLife Semper Fi! 🇺🇸

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