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Time between intervals

Moderator: King Boonen

Time between intervals

06 Jul 2017 11:53

Is there a rule on time between intervals

Say you do a set of X minute intervals is there a formula for the period between them?
Posts: 7,034
Joined: 16 Oct 2012 17:20

06 Jul 2017 13:04

There are many methods and formula that have been devised and tested, and they all can give good results if done wisely.

For example, there is HIIT (high intensity interval training), and regular interval training.
I think that HIIT might increase strength more quickly, but it can be EXTREMELY tiring, and is perhaps more likley to cause injury.

An advantage of doing intervals with structured times for 'work' and 'rest' is that makes it easier to track your results and see how performance is changing when you also measure the speed or power that is done in the work sections.

The important thing is to DO the training on a regular basis (x times per week). And to be very careful to avoid injury.

Jay Kosta
Endwell NY USA
Posts: 831
Joined: 25 Nov 2010 13:55

07 Jul 2017 00:15

For building capacity...

Aerobic Intervals 1:1 to 1:1 1/10th work recovery ratio
Anaerobic Intervals 1:2 to 1:3 work recovery ratio
Alactic Intervals 1:10 to 1:20 work recovery ratio

For maximal efforts to build power allow full recovery between each effort. At the track this may mean doing a 4000m effort and resting 30mins before doing a second.
Hamish Ferguson
User avatar CoachFergie
Senior Member
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Joined: 21 Apr 2009 21:36
Location: Christchurch, New Zealand

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