Everything You Need To Know About Interval Training

Fartlek training

Fartlek training, or “speed play”, refers to longer exercises that alternate between slow pace and faster intervals. This means that the slower phases can be used as a warmup or recovery between more intense phases of the exercise. Although this method is usually associated with running, fartleks can be used for other activities like cycling, cross-country skiing, rowing, and even swimming. 

The benefit of fartlek training is that it maintains a relatively high heart rate throughout the exercise and adapts you to perform at various speeds. Thus, it can improve your technique and improve your speed over longer distances. It also offers the same health and performance benefits as other interval training and HIIT methods. 

Fartlek training is also incredibly flexible. In fact, the same principles can be used by athletes and others alike regardless of their level of fitness. The intensity and interval duration are determined by how you feel during the exercise and what kind of terrain you are facing. Fartleks are also a great way to add some variety to your usual running routine and prevent boredom. However, we still advise you to decide on a specific workout beforehand. 

High-intensity interval training (HIIT)

High-intensity interval training, also known as HIIT or anaerobic interval training, refers to very intense exercises that raise your heart rate up to 80-95% of your maximum. In most situations, these exercises consist of a wide variety of bodyweight exercises (squats, lunges, pushups, burpees, etc.) or sprints that are performed against time. 

The duration and intensity of each exercise, as well as the length of the recovery period, determine how challenging each HIIT session is. A good rule of thumb for high-intensity interval training is to remember the 1:2 ratio – one part exercise, two parts recovery. For example, 60s of intense effort, followed by a two-minute recovery. The amount of sets also varies from 2-10 depending on your level of fitness. 

Note that not all HIIT methods follow the same guidelines for recovery and exercise. For example, Tabata training uses a 2:1 ratio (20s exercise, 10s rest) for an exercise that only lasts for four minutes, yet still challenges your endurance. On the other hand, AMRAP (as many rounds as possible) exercises do not have specific high and low-intensity intervals, yet they are considered very high-intensity workouts that often require some recovery time. Even CrossFit is sometimes considered a type of high-intensity interval training, granted it has evolved into its own respective style of training. 

Tabata training

Tabata training is a type of high-intensity interval training that consists of 20s of maximal effort, followed by 10s of rest, and repeated for a total of four minutes. It was originally a stationary bike exercise designed for elite-level speed skaters as a way to improve speed endurance. The method was proven to be incredibly effective in increasing the anaerobic capacity (total amount of energy produced without oxygen) of the Japanese Olympic skaters. 

While the modern version of Tabata training has evolved from a simple bike exercise to an intense bodyweight exercise, it still follows its original 2:1 exercise-to-rest ratio. 

Although the method has proven to be a very effective way to train, most athletic professionals recommend performing four rounds of Tabata training for the most benefit. This will keep your heart rate up longer, resulting in more health benefits. 

AMRAP training

AMRAP workouts are a form of high-intensity interval training where you must perform as many repetitions/rounds as possible in a given timeframe. In fact, the name AMRAP stands for ”as many rounds as possible”. Although AMRAP training does not have specific high and low-intensity intervals, it is considered a very high-intensity workout that often requires some recovery time.

To create your own AMRAP training routine, you should these five tips:

• Select one or more exercises
• Set the time
• Perform as many repetitions as possible 
• Always maintain good form and proper technique
• Rest when needed 

For example, set a 7-minute time limit and perform 20 squats, 20 push-ups, and 20 kettlebell swings back-to-back as many times as possible. The biggest benefits of these types of exercises are that they take little time and they burn lots of calories. Just like any other HIIT method, it also offers improved cardiovascular fitness and better muscular endurance. 

Sprint interval training

Sprint interval training (SIT) is a type of HIIT workout that consists of short intervals of maximum intensity sprints. Due to its intensity, SIT exercises are also significantly shorter, with longer recovery periods when compared to traditional high-intensity interval training. Thus, sprint interval training often has a lower work-to-rest ratio (unless you’re specifically trying to challenge your lactate tolerance). 

For example, a sprint interval workout could comprise of five sets of 40m sprints, with a two-minute recovery between each sprint. These types of exercises are especially effective in sports that require repeated sprint ability.

Although sprint intervals often considered an advanced training method only used for athletic development, it can be an incredibly effective way to improve your fitness for average Joes/Joannas alike. According to studies, sprint interval training is much more time-efficient than traditional continuous exercises. Not to mention the beneficial effect they could have on your running technique, maximum speed, speed endurance, and anaerobic performance. 

Benefits of interval training

Interval training is considered to be very effective in improving both overall health and athletic performance. Consistent high-intensity training causes physiological adaptations such as better aerobic (VO₂max) and anaerobic capacity, as well as improved injury prevention. Interval training has also proven to burn more calories and boost metabolism, which promotes a healthy body composition.

Aerobic capacity, also known as maximal oxygen uptake (VO₂max), refers to the highest amount of oxygen consumed during exercise. This also means that it is one of the biggest contributors to endurance capability as well as a strong indicator of cardiovascular fitness. Regular interval training improves increases stroke volume (amount of blood pumped by a single heartbeat), the amount of hemoglobin and capillaries, as well as improves venous return (blood’s return to the heart). These effects result in better oxygen delivery in the body, which results in better health and athletic performance.

Anaerobic capacity describes the highest amount of energy produced without oxygen. This energy system is used when the aerobic energy system is unable to produce enough energy during intense exercises. Once the heart rate climbs over the lactate threshold, your body starts producing lactic acid, causing fatigue and nausea. Due to its intense nature, interval training is significantly better in improving anaerobic capacity and lactate tolerance than regular endurance exercises. 

Interval training boosts metabolism. Multiple studies have found that intense exercise burns more calories and also keeps your metabolism elevated for a long time after the workout. This increased energy expenditure also helps maintain healthy body composition.

Injury prevention is another reason to incorporate interval training into your workout routine. According to most studies, interval training can help prevent overuse injuries and burnout by offering a much-needed change from your regular training. 

Interval training sample routines

Looking to include some interval training into your sporty lifestyle? Well, look no further. We’ve created a few samples of each interval training style for you to try out. You can also find more exercises from their own dedicated articles.

Note that we are not responsible for any injuries that may occur during these drills or practices. Always remember to train within your own limits and at the guidance of a professional instructor.

Suitability for developing athletes and physical education

Interval training is generally regarded as a safe and effective way to improve your fitness regardless of your age. This is partly due to its flexibility – it can be always be designed with the individual’s needs in mind. Interval training is also relatively easy to pick up because it requires very little equipment, which also makes it an ideal home workout. 

Here are a few things to keep in mind when creating your interval training routine/program:

• Your current level of fitness
• Your injury history
• The activity you want performance benefits in
• Your individual needs 
• Your personal goals

With these tips in mind, you can create an interval training routine that is both fun and effective. We always recommend you start slowly and warm up well before every workout. For safety reasons, always train on an even surface and only use light resistance when you start your interval training journey. As you get stronger and your body gets used to more intense workouts, you can slowly up the ante and challenge yourself even more. If you are unsure where to start or how to proceed, feel free to consult an athletic trainer. 

Final thoughts

Interval training has long been a mainstay for people looking to improving their wellness and health. And for good reason! It is a great way to stay in shape due to its flexibility. All you need to do is to design a routine that fits your own needs and goals. As you progress and get stronger, you can also increase the duration of each interval and decrease the recovery time. This will ensure you progressively overload your body, which is the backbone of athletic improvement. 

However, before you take a deep dive into different forms of interval training, you must remember that it is not a direct substitute for strength or endurance training. Also, note that interval training should not be confused with circuit training. After all, interval training is primarily a cardio workout whereas circuit training is often more of a resistance training workout. If you want to improve your fitness and stay healthy, you should challenge your body in various different ways and remember to 

Because interval training can be very strenuous for your body, you should have at least 48-72h of rest between high-intensity sessions. Therefore, interval sessions should be performed 1-3 times a week. But this doesn’t mean you can’t stay active! There are plenty of ways to challenge your body even on ”lighter” training days. Just remember to eat well and rest enough and you’re all set!

Did you learn anything new about interval training? Let us know in the comments?