Understanding Interval Training Workouts
Progression in interval running-type workouts
There are “Doable” (easier) and “Challenge” (more difficult) workouts based on three abilities: 1) slow running speed, 2) average speed, and 3) exceptionally fast. They are based on one’s 40-yard maximum sprint time, as follows:
- Naturally slow = :05.5 and slower.
- Average speed = between :05 to :05.49.
- Exceptionally fast = :04.99 and faster.
To progress in interval running-type workouts increase the training volume and/or training intensity.
- Step up to the next running speed ability target times…Slow to Average, Average to Exceptionally Fast.
- Gradually step up to a greater volume listed, such as from 6 x :30 with 2:07 recovery to 10 x :30 with 2:07 recovery.
- Move directly from the Doable exercise prescriptions to the Challenge prescriptions if you determine you’re in decent condition.
Understanding Electronic Devices
Progression in electronic device intervals
- Go harder during the prescribed work time while maintaining the prescribed rest time.
- Extend the prescribed total workout time and perform more bouts (i.e., if performing a 15:00 workout extended to 17:00 or 18:00).
Simplify the plethora of potentially confusing electronic device control panel information.
If you use any of these expensive, high-maintenance, and often over-hyped devices, forget all the “calories burned,” “fat-burning zone,” and other distracting/misleading information and focus only on the timer, speed/level setting, and your effort expended.
To obtain a fantastic workout, you don’t need all the potentially confusing information. You just need to work hard, rest and repeat. Whatever the required HARD time listed, go all-out. When EASY is prescribed, back it down from the all-out effort. Provided you are doing all-out intervals – followed by the brief easy period – you’ll know you are taxing your system and promoting:
- An effective heart-lung-vascular system demand, and
- A high post-workout calorie burning demand.
And one last thing: earbuds or headphones are okay, but scrap the book, Kindle, magazine, and/or smart TV and focus on performing MEANINGFUL training.