Interval Basics

One of the most effective conditioning tools is interval training. The idea is simple, work at a difficult to maintain pace for 20 seconds to a couple minutes and then work at an easy pace for slightly less than, the same or longer than your work period. Besides improving cardiovascular fitness, the goal is to mainipulate your heart rate.

We want to see your heart rate build up over the work interval and partially (or fully, depending on the goal of the session) recover during the rest period. This style of training lets you get in more work in less time. By ramping up the intensity (how hard you’re working) we can dial back the volume.

Intervals, for the most part, should be brutally challenging. If you’re doing 10 rounds of 30 seconds fast, 60 seconds slow on the bike, you should really crank during those 30 seconds, trying to produce the most output possible during that time. If you’re still gassed after 60 seconds, dial back the intensity to find that working pace.

That’s the side benefit of interval training. It can teach you how to pace, how to breathe and will tell you how much work you’re capable of. If you’re thinking about adding in some additional training, talk to us about getting an interval day throw into the mix.

Justin MIner

@portsmouthcoach