Intervals consist of high intensity work periods combined with low intensity or rest periods. They are a great way for athletes to increase their aerobic capacity and lactate threshold, and also help to burn body fat more effectively by boosting your metabolism. There are many types of interval training, with a few shown below. The time spent doing an interval session can range, but an effective interval workout can be done in less than 20 minutes!

Standard Intervals

• Decide on a work to rest ratio
• For example, a ratio of 1:1 would be equal times of work and rest
• Choose a time for each work period
• For example, 30 seconds of work at 1:3 would be 30 seconds hard, 90 seconds recovery
• Repeat the intervals as many times as you would like (5 to 10 is good)
• Be sure to do a few minutes of warm up and cool down
• Types of exercise: any cardio equipment, sprints, body weight exercise

High-Intensity Interval Training (HIIT)

• Short and intense set of intervals
• Original protocol is 2:1 ratio of work to recovery
• 6-10 repetitions where work ratio is at maximum intensity and recovery ratio is at 50% of maximum heart rate
• Entire session should last around 15-20 minutes
• Types of exercise: any

Tabata Intervals

• 20 seconds at maximum intensity, followed by 10 seconds of rest (2:1 ratio)
• Repeat 8 times
• Type of HIIT
• Types of exercise: sprints, biking, body weight exercises

Fartlek Training

• Means speed play in Swedish
• Originally developed for cross-country running as a way to train for both speed and endurance
• Less structured than traditional intervals
• Intensity and speed varies throughout session (athlete changes it when he/she wishes)
• Sessions should be designed for the athlete’s specific sport, ranging between 60 and 80% of maximum heart rate
• Types of exercise: any

Pyramid Intervals

• Increase each work interval, while keeping the rest period the same, then go back down again
• For example:
  • 30 seconds work, 1 minute rest
  • 45 seconds work, 1 minute rest
  • 60 seconds work, 1 minute rest
  • 90 seconds work, 1 minute rest
  • 60 seconds work, 1 minute rest
  • 45 seconds work, 1 minute rest
  • 30 seconds work, 1 minute rest
• Types of exercise: any