Interval training (not to be confused with HIIT
or SIT) is an advanced technique
to be used only after at least 6 weeks of a general conditioning
program. During interval training stroke volume reaches higher
levels more often because of the numerous relief intervals. Stroke
volume is highest during the recovery period from exercise (Cummings
1972).
Stroke Volume
Rest
Exercise
Recovery
ml/beat
78
93
107.5
Example
Set 1: 8 x 200 @ 0:35 (1:45)
8 = repetitions
200 = distance (m)
0:35 = training interval time (min:sec)
1:45 = relief interval time (min:sec)
Running
Interval Training Distances
Interval Training Times
100m
1-5 seconds more (slower) than best time
200m
3-5 seconds more (slower) than best time
400m
1-4 seconds less (faster) than 400m segment of a 1600m
(1 mile) run
800-1200m
3-4 seconds more (slower) than 400m segment of a 1600m
(1 mile) run
Swimming
Interval Training Distances
Interval Training Times
25m
1-5 seconds more (slower) than best time
50m
3-5 seconds more (slower) than best time
100m
1-4 seconds less (faster) than 100m swim segment of a 400m swim
150-300m
3-4 seconds more (slower) than 100m segment of a 400m swim
Training Volume
sets x reps x distance
2.4 - 3.2 kms (1.5 - 2 miles) per session
Note: Swimming is approximately 1/4 of distances used for
running.
Relief interval (Work:Rest) time
200 m: 1:3
400 m: 1:2
Frequency
2-3 times per week
Progression
Decrease work interval time
Decrease relief interval
Increase Reps
Increase Sets
Walk faster and later jog instead of walk during relief interval
Combination of above
Sample Beginning Workout
200m
200m best time (running start) = A
Training time = A+5 = C
Work:Relief ratio (1:3) = C:(3xC)
400m
1600m (1 mile) best time = B
Training time = (B/4)-4 = D
Work:Relief ratio (1:2) = D:(2xD)
200m & 400m combined workout
Set 1: 4x400m @ D:2xD = 1600m (1 mile)
Set 2: 4x200m @ C:3xC = 800m (1/2 mile)
Total Volume: 2.4 km (1.5 miles)
Workout Duration: under 30 minutes
Fox EL, Mathews DK (1974). Interval Training: Conditioning
for Sports and General Fitness, Saunders College Publishing,
Orlando FL.