By Adam Baskin
May 15, 2007 -- Interval training is an excellent way to increase fitness, build lean mass, speed up metabolism and simulate the demands placed on the body by one’s specific sport. Intervals can be performed both indoors and out, with the athlete in control of the intensity, overload, recovery time and number of efforts. Interval training is a great way to incorporate intensity in a manner that is structured, predictable, sport specific and repeatable.
For triathletes whose hectic work schedule doesn’t allow them to make group training sessions or training races, intervals may be the only way to incorporate race specific intensity. In order to get the most out of interval training, there are a number of steps that should be taken to avoid common errors.
Intervals should not be performed prematurely. Before beginning interval training, the athlete should establish a sufficient endurance base. Depending on the age of the athlete and the number of years in the sport, an athlete may require a longer or shorter base period. Typically, newer athletes should be primarily concerned with establishing an endurance base sufficient to complete their respective race distance; while more experienced athletes, who already possess those endurance adaptations, can start incorporating interval training sooner. Masters athletes may be encouraged to perform intervals year round, in order to maintain the adaptations of the previous season.
Interval workouts should be planned strategically to produce desired fitness adaptations at the correct point in the competitive season. You don’t want to be flying in February if your priority event is in July. A tried-and-true strategy is for intensity to increase as the season progresses, with the greatest intensity preceding an athlete’s priority event.
Intervals should be event or sport specific. What might seem like a great workout may not necessarily improve performance in your sport. One can manipulate the length of the interval, the amount of recovery time between efforts/sets and the intensity to increase the specificity of the workout.
An interval should be of sufficient length and intensity to tap into the desired energy system. The human body doesn’t change energy systems at the flip of a switch – it may take 90-120 seconds to transition. For example, while the prevailing energy system for five-minute efforts is the lactate threshold energy system, it would take an effort of at least eight minutes to achieve a full five minutes at lactate threshold. Lactate threshold intervals should be planned accordingly. Similar methodology should be applied to VO2 max and anaerobic capacity intervals.
In order to insure that an interval is being formed at the proper intensity, one can use heart rate monitoring, a power meter or pace to gauge their effort. These devices and methods are most effective when using zones derived from a lactate threshold test.
When performed at the correct intensity, the right time in one’s competitive season and with sufficient recovery between sessions, intervals can be an extremely effective tool for taking your performance to the next level.
Baskin holds a degree in Clinical Exercise Physiology and he is a USA Cycling Elite Coach. He works at the National Training Center in Clermont, Florida, conducting sports science tests including LT, VO2 max and bike fits. Baskin is also a Category 1 rider on the road and track.