Interval Training & How It Can Be Helpful

amberlynwellbeing
Jan 24, 2023
3 min read

I was a runner for many years of my life, so when I think of interval training my mind goes to running sprints. Which yes, is a form of interval training, but that’s not all it is.

What is interval training?

It is a form of training that combines short, high intensity bursts of speed (work phase) with low recovery phases, repeated during one exercise session. It can be included in a multitude of activities like; running, cycling, swimming, boxing, strength training, jumping rope, sprinting, running stairs.

It's great to know what it is but, it can be even more helpful to learn and understand the how.

The science of interval training

Interval training works both the aerobic and anaerobic systems within the body.

During the high intensity intervals (work phase) the anaerobic system is in action and is using the energy stored in your muscles which results to in a by product of lactic acid.

During your recovery phase the aerobic system is at work to break down the lactic acid, and energy is used to convert your stored carbs into energy.

Ok, so we know the systems at play in our body when we engage in interval training, but what does that mean? How does that help us?

What are the physical and mental benefits?

Improves stamina
Increases strength
Helps relieve stress
Eases muscle stiffness
Helps strengthen bones
Avoids overuse injuries - decreased workout time
Gives your workouts structure
Helps track progression
Boosts heart health & regulate blood sugar levels - people with COPD & metabolic syndrome
Great if you don't have a lot of time
Increases training intensity without overtraining or burnout

That all sounds great, but what does interval training look like?

Different Types of Interval Training & general guidelines:

Aerobic Interval Training (AIT)

A cardio activity (running, walking, swimming, cycling, elliptical)
Can be 10 minutes to an hour long
Alternate between moderate to high intensity.
Work below 85% of your Heart rate max
Recovery phase should bring your heart rate down to 100-110 bpm

High (anaerobic) Intensity Interval Training (HIIT)

Usually short - about 20 minutes- due to intensity
Work phase is an all out effort, 85-100% of your HR max
More commonly resistance focused but can use cardio activity
Recovery phase is usually twice as long as the work interval
24-48 hours between sessions
Feel like you can barely talk during the activity

Sprint Interval Training (SIT)

Can use target heart rate zone
Work phase should be 80-95% of max and recovery phase should be 40-50%
Max effort for 30 seconds with 4 minutes of rest
Focus on running as fast as possible

Fartlek Runs

Unstructured speed work
Increase and decrease your pace at will

These are merely some of the most popular types of interval training. There are subsets of each and there are different ways you can alter each to fit your goals.

So, you're interested in incorporating intervals into your training, but aren't sure where to start.

How you can design your interval workouts

Longer recovery intervals - allows you to go all out on the work interval
Longer work intervals - builds endurance
Mixed work intervals - can make work intervals different lengths or different effort levels
Untimed intervals - paying attention to how you feel and set intensity and duration

Tips for incorporating intervals into your training

Assess current conditioning and set training goals within your ability - don't push yourself too hard too fast
Keep a steady but challenging pace throughout the interval
Start slowly - once a week, no more than 3 in a week
Train on a smooth flat surface to ensure even effort
Warm up - at least 10 minutes

One of the most important questions you can ask is, why? Not only to yourself, but to the information that you are taking in.

Why interval training?

It helps you get used to running at faster speeds. The more you run harder and faster adaptations will occur
It can help your push through plateaus- if you feel like you have become stagnant in your progress
It is helpful both for the general public and athletes

Whether you incorporate interval training into your routine or, if it will be beneficial for you is entirely up to you. Use the information that is out there to make the most informed decision you can. If it doesn't work, change it or try something new.