Diet & Training
Interval Training is a method of cardiovascular training used by athletes of all levels that involves bursts of high-intensity work, alternated with periods of rest or low-intensity work (hence, intervals). Apply this principle to any type of cardio training (cycling, running, rowing, etc.) to help elevate your metabolic rate. The most important thing to remember is that your intervals should be brief, near-maximum bursts of intensity, alternated with longer intervals of low to moderate intensity.
Interval Variation I: Standard
This is a standard interval session that follows a 1 minute by 1 minute pattern, not including warm ups and cool downs.
- 3-5 minutes warm up
- 60 seconds high intensity, 60 seconds low intensity (repeat 6-8 times)
- 3-5 minutes cool down
Interval Variation II: Pyramid
With the Pyramid variation, gradually increase the duration of the high-intensity intervals by 15 seconds as you progress through your session, peaking at 90 seconds.
- 3-5 minutes warm up
- 30 seconds high, 1 minute low
- 45 seconds high, 1 minute low
- 60 seconds high, 1 minute low
- 90 seconds high, 1 minute low
- 60 seconds high, 1 minute low
- 45 seconds high, 1 minute low
- 30 seconds high
- 3-5 minutes cool down
Interval Variation III: Triads
Triads involve performing a mix of low, moderate and high-intensity intervals spaced out in much the same way as the standard interval variation.
- 3-5 minutes warm up
- 60 seconds low, 60 seconds moderate, 60 seconds high (repeat 3-4 times)
- 3-5 minutes cool down
Because Interval Training can be more effective than standard, low-intensity cardio, you can get more value out of your time in the gym! And whether you perform each interval variation on three separate days, or pick your favorite and perform it 3-5 times per week, Interval Training is a very effective and widely used technique.