Interval training options

This post will follow up Dan' previous article on interval training. Here are a few simple examples if you are training in the gym or outside:

Treadmill:

·         Warm-up

·         30-60 seconds maximum speed

·         60-90 seconds comfortable recovery

·         Repeat for 5-8 sets

Track:

·         Warm up

·         5-8 100 metre sprints

·         300 metre walk to recover

·         Each sprint and recovery will therefore be the length of the track

Rowing machine:

·         Warm up

·         45 second sprint

·         45 second recovery (stop rowing or slow)

·         Go to menu – select workout – new workout – intervals:time – 45:45

·         Aim for 5-8 sets @ level 7

Exercise bike:

·         Warm up

·         2 minutes at 9/10 effort (tough level) – maintaining speed between 80-100rpm

·         2 minutes at recovery pace of 5/10 (easy level) speed between 80-100rpm

·         5 sets

Summit trainer:

·         Warm up

·         3 minutes 9/10 effort above 5km/h tough level

·         3 minutes recovery above 5km/h easy level

·         5 sets

Swimming:

·         Warm up

·         2 lengths as fast as possible
·         2 lengths recovery - Repeat this combo 5-8 times

Hill sprints:

• Warm - up
• Sprint up a large hill
• walk down for recovery
• 5-10 sets

Simple But hugely effective!