Interval Training Method : This training is useful for the development of endurance. There are repeated sessions or interval of relatively intense exercise. Each interval is followed by a period of incomplete recovery. If one is running 400m intervals on a track and it takes approximately 90 seconds to complete each run then the recovery period between the intervals should be at least 90 seconds. This training develops cardiorespiratory endurance. In high-intensity interval training there is a risk of athlete getting injury. During the interval period the heart rate may reach to 180 beats/minutes followed by a recovery period. When the heart rate in recovery period comes down to 120 beats/minute then the next interval period should start.
Variables which decides the effect of interval method are :
• Speed of work
• Duration of work
• Duration of recovery
• Number of repetition
• Nature of recovery
Interval method is of two type :
1. Intensive Interval Method: When the intensity of the activity is 80-90% of the maximum speed at which an individual can run then it is called intensive interval method.
2. Extensive Interval Method: When the intensity of the activity is 70-80% of the maximum speed at which an individual can run then it is called extensive interval method.
On the basis of duration interval training may be classified into three types :
Short interval method, medium interval method and long interval method.
| Short |
Medium |
Long |
| 15 seconds – 2 minutes |
2 minutes – 8 minutes |
8 minutes – 15 minutes |
Method of Conducting Interval Method :
1. Before starting interval method one should have undergone a period of continuous running.
2. Maximum heart rate of the individual doing interval training should be noted. Generally maximum heart rate is found by the formulae 220 minus age. Maximum heart rate will help to find the target heart rate that the individual has to run during the interval.
3. Number of repetition of intervals should be decided after taking into account the athletes age and level of practice.
4. Improvement in performance can be done by changing the variable. It would be better to change one variable at a time.
5. See that the surface of running is flat.
6. Warm-up and cooling down should be done properly before starting interval training.
7. If the heart rate does not come back to 120 beats/minutes within a period of time it is expected i.e., around 90 seconds then it should be understood that workload is difficult for the individual and the workload should be adjusted.
8. Have a heart rate monitor as it will help in increasing and decreasing intensity according to heart rate, depending on which interval one is.
9. Do not over exert while training.
