Interval training alternates harder efforts with recovery periods, allowing more total time at high intensity than continuous effort would permit. Variations include HIIT (maximal efforts), threshold intervals (sustained hard efforts at lactate threshold), and fartlek (unstructured speed play). Intervals develop VO2 max, lactate threshold and speed more effectively than steady-state training alone. The work:rest ratio and interval length are manipulated to target specific adaptations — short intervals for VO2 max, longer ones for threshold.
Key points
- Alternates hard efforts with recovery
- More total time at high intensity
- Develops VO2 max, threshold and speed
- Work:rest ratio targets specific adaptations