Interval Training

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Interval Training

Interval Training


Interval Training

Interval training is a form of exercise

in which periods of activity are

interspersed with short periods of

rest

It can be utilised effectively to

develop all three energy systems


Benefits

The benefit of using interval training is

that high-intensity work can be performed

without the level of fatigue that would be

associated with continuous exercise of the

same intensity

A continuous 400 metres sprint in 60

seconds (high fatigue)

Is equal to

10 repetitions of 40 metres, each in 6

seconds with a 30 second recovery

interval (low fatigue)


Components of Interval Training

The following dimensions must be

considered when designing an interval

training programme

Duration or Distance of work period

Intensity of work (speed)

Number of repetitions

Duration of recovery

Work to rest ratio (W:R ratio) which is the

key to overloading the body system

enough to bring about adaptations


WHAT INTENSITY

A VERY general guide to intensity

level for interval training, to cause

adaptations is work at

180 beats per minute

and to recovery to

120 beats per minute (during rest

intervals)


INTENSITY

Work at a percentage of best performance

Immediate energy system (50-200m )

training

85% of best performance

Eg 50 metres personal best 8 seconds

8 (100÷85) = 9.4 seconds speed

Short term energy system (300-400m)

training

80 % of best performance

Eg 400 m pb 64 seconds

64 (100÷80) = 80 seconds


intensity

Adding and subtracting seconds

For distances between 50 –200 m to

obtain intensity add 1.5 to 5.0

seconds to ‘best time’

Suited for training the immediate

energy systems ATP-CP


For distances of 400m

1-4 seconds faster (substrate) than the

average run 400m time recorded during a

mile run

Eg personal best 7 minute mile (420 sec)

420÷4 = 105

105-1= 104 seconds

105-4=101 seconds 400m pace

Swimming pace

100m part of 400m swim


Training beyond 400m add 3 to 4 seconds

800m pace

7 min mile (420)

420÷4 = 105

[(105 + 3) x (2)]=216 seconds

Swimming pace

100m part of 400m swim


Interval distance

Run (m)

55

100

200

Swim (m)

15

25

50

Work rate

N o sec add

1.5

3

5

Examples

Best times (sec)

6

12

24

Training speeds

seconds

7.5

15

29

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