Interval training – 3 different approaches

Here are three different suggestions to create your own lung beating workout.

Interval type: Standard

Here is a typical workout using a standard interval format. You match each period of high intensity with an equal amount of time at a low intensity

1 - 5 minute warm up. (fast walk or a light job to slowly raise your heart rate.

2 - 1 minute high intensity exercise pushing yourself to the limit, followed by 1 minute low intensity to recover – Repeated for duration of workout

3 - 5 minute cool down. (light jog slowing to a walking pace by the end of 5 minutes)

 

Interval type: Pyramid

The structure of this type of training is typically good for people who are going to be taking a Beep Test. The variation of the time at high intensity requires your body to adjust quickly and will strengthen endurance.

1 - 5 minute warm up. (fast walk or a light job to slowly raise your heart rate)
2 - 30 seconds high intensity, 1 minute low (Recovery)
3 - 45 seconds high intensity, 1 minute low (Recovery)
4 - 60 seconds high intensity, 1 minute low (Recovery)
5 - 90 seconds high intensity, 1 minute low (Recovery)
6 - 60 seconds high intensity, 1 minute low (Recovery)
7 - 45 seconds high intensity, 1 minute low (Recovery)
8 - 30 seconds high intensity
9 - 5 minute cool down. (light jog slowing to a walking pace by the end of 5 minutes)

 

Interval type: Sports Conditioning

In real life (during sports or Army operations) there is not usually such a precise pattern of high intensity and recovery and so to get your body to the peak of fitness it is important to keep it guessing.

Below is an example but experiment with your own times and challenges. Remember to rest longer after the times when you use the most energy.

1 - 5 minute warm up. (fast walk or a light job to slowly raise your heart rate)

2 -  2 minute high intensity followed by 2 minutes low intensity (repeat once)

3 - 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4 - 10 second sprints followed by 90 seconds rest (repeat 6 – 10 times)

5 - 5 minute cool down. (light jog slowing to a walking pace by the end of 5 minutes)

Whether you apply one (or all) of the above methods to your training, you are sure to improve your cardio fitness very quickly.

Train with purpose.

 

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