Interval training has many benefits for your fitness and performance. An interval can last from anywhere from approx 10 seconds – 5 minutes and involves periods of recovery where you will either completely rest or perform an active recovery at a very low intensity. You would then repeat the intervals and rest periods for the prescribed number of sets. The intensity of the intervals of work is completed at an intensity that is higher than your anaerobic threshold. (Laursen, et al. 2002)

Physiological adaptations

Interval training has many different benefits depending on the intent of the exercise. Shorter and more intense intervals of exercise will use a different energy system compared to longer bouts of exercise. Interval training done at high intensities (HIIT) has been seen to increases performance of anaerobic (without oxygen) exercise. It increases the muscle ability to buffer allowing the muscles to neutralise the acid build up and delay fatigue. – improving your lactate threshold. Interval training also improves VO2 max meaning the muscles will be able to utilise oxygen more efficiently, delaying fatigue and improving performance. (Helgerud, et al. 2007)

Why interval train?

Interval training is versatile which allows you to work on all aspects of your CV fitness meaning you get the desired physiological adaptations you want to achieve within your the session. This then allows it to be more specific to you and allow you to work on your weaker areas of fitness to push your performance levels on.