Interval Training

Interval training alternates between periods of high intensity and recovery. It is one of the most effective ways to improve performance.

What is Interval Training?

Interval training alternates between periods of high intensity and recovery. It is one of the most effective ways to improve performance.

Why It Works

How Interval Training Improves Performance

Interval training allows you to spend more time at higher intensities than you could in a continuous effort. By alternating between work and recovery, you can push harder during the active phases while still maintaining overall training quality.

This leads to improvements in both aerobic and anaerobic systems, helping you become faster, more efficient, and more resilient during demanding efforts.

How to Structure Intervals

Intervals can be adjusted based on duration, intensity, and recovery time. Short intervals focus more on speed and anaerobic capacity, while longer intervals target endurance and threshold performance.

The key is balance. Proper recovery between intervals allows you to maintain quality across the entire session, which is more important than simply pushing harder in a single effort.

Types of Intervals

Example Workout

Common Mistakes

When to Use It