Speed Interval Workouts

Speed interval workouts are effective for both elite athletes and those who want to lose weight. Speed interval workouts are especially effective for people with tight schedules who do not have much time to spend in the gym.

  1. Identification

    • Speed interval workouts alternate short periods of high intensity training with longer periods of more moderate effort. This is also referred to as High Intensity Interval Training (HIIT).

    Benefits

    • Speed interval workouts improve the body's endurance and ability to recover in a shorter period of time than traditional workouts. As little as 20 minutes of speed interval training can produce results. In addition, this form of training also builds up the body's lactic acid threshold, which is beneficial to runners and other endurance athletes.

    Examples

    • One example of speed interval training is running on a track or the sidelines of a football or soccer field. On the long sides, maintain a jog-like pace. When you come to the shorter ends, accelerate into a sprint. Another example is the pyramid form. After warming up, run at your maximum effort for 30 seconds, then return to low intensity for a minute before accelerating back to maximum intensity for 45 seconds. Continue to alternate with one minute periods of low intensity, and add 15 seconds to each high intensity period until you are at 90 seconds, then begin reducing by 15 seconds until you are back at 30 seconds.