Many athletes turn to interval training to increase how far and how fast they can get at training. But what exactly is interval training, and how do we use it to our best advantage?
Interval training is a type of conditioning that alternates periods of work and rest. This requires the body to resupply energy to the circulatory system and muscles over an extended period of time, otherwise known as cardiovascular endurance.
The quickest way to improve your cardiovascular endurance is to train at a speed where your body uses the most oxygen it can, which is known as your VO2 max.
So just run at efforts close to your vo2 max and that you yearn for the most effective adaptations right?
Not quite.
Studies have shown that very short intervals such as 10-10/15-15/ 30-30 elicit the most amount of time spent at VO2max because of the lower blood lactate accumulation over short intervals. Over time, athletes that use very short training interval training have shown to benefit more than athletes at utilises longer training intervals (5mins). Those that use very short interval training have shown a greater increase in VO2 max, develop better lactate tolerance, recover faster from the workout, as well as develop the ability to hold faster paces and higher mean power output over 5km run and 20min cycling time-trials respectively.
Think that all training is equal? Think again 😉
Need help with building a bigger vo2 capacity or functioning at a higher percentage of your vo2 max for longer? Email us! We’d be happy to be part of your journey.
Article written by the Breakaway coaching team.