The benefits of interval training are pretty common knowledge these days…increased fat loss, improved VO2, etc.  However, the proper way to perform them is not.  When most people I talk to tell me they’re doing intervals, they usually describe something along the lines of: 5 minute jog on the treadmill followed by 5 minutes at a higher speed/elevation, followed by 5 minutes at an even higher speed/elevation etc.  While technically this is “interval training,” there is a more effective way to go about it.

I like to keep the work intervals short, usually in the neighborhood of 30 seconds.  This will allow you to train at super high intensities.  Due to the inverse relationship between intensity and duration (the longer the interval is, the less intense it can be due to the body’s inability to sustain high intensity exercise), extending intervals to 2-3 minutes or more is just too long.

There are different ways to perform intervals, from tabatas (20 seconds work, followed by 10 seconds rest), to 1:1 or 1:3 work/rest ratios (high intensity exercise for 30 seconds followed by 30 second low intensity exercise, etc).  They can be performed using resistance training exercises or through performing sprints on a track or cardiovascular equipment (ie. treadmill, bike, elliptical).

However you choose to incorporate intervals into your workouts, keep the high intensity portion short (to ensure the intensity really is high) and total duration to 30 minutes or less. This will allow you to experience the true benefits interval training has to offer.

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