Good High Intensity Interval Workout Strategy

Adding intervals to your training is a highly effective way to prepare for a race because they will help make you a stronger, faster and more efficient athlete. Intervals also add variety to a workout routine, which helps stave off the boredom that can lead to inactivity. Reserve interval workouts for once or twice a week, however, because they are higher intensity and can cause injury when used too frequently.

  1. Find Your Interval

    • The key to effective intervals is to know what "high intensity" means for you. There are several ways to gauge effort, from heart rate monitors that use your heart rate to determine level of intensity, to perceived exertion where you judge interval intensity based solely on how you feel. Decide which method you prefer and be consistent in using it to determine where your interval lengths and intensity.

    Running intervals

    • Interval training for runners can be done in several ways. The track is often the first thing that comes to mind, since you have a measured gauge for your intervals that allows you to accurately compare times and distances. Another common interval workout is known as the Fartlek, or speed play. In this case, interval distances are arbitrary and often decided on the spot. Choose a landmark in the distance and take a few strides to speed up to your high intensity pace, using the last few strides of the interval to slow to your resting pace. Hill repeats can provide very high intensity intervals, since you are increasing altitude as well as speed. Choose a substantial hill that is about 1/4 mile long. See how far you can get in one minute and place a marker where you stop. Jog slowly back down and try to go farther with your next one minute interval.

    Biking intervals

    • When biking, intervals are best done on a stretch of road that has little traffic and few stops. Bike paths are often not friendly to these workouts because of pedestrian traffic and lower speed limits in many areas. Hills provide excellent opportunity for interval training on the bike. Hill intervals are most effective when you choose a route that is naturally hilly and push your speed on each incline. Another way to work intervals into a ride is to use time. After warming up, do a high intensity timed interval, returning to rest pace for twice the interval time. For example, if you push it for five minutes your rest will be 10 minutes. To increase the intensity of any interval work out on a bike, choose a higher gear than you would normally use in a given situation. You'll feel it in your effort at the moment and in the payoff at a riding event.

    Strength training intervals

    • Weights can also have an important place in interval training. A common way to incorporate weights and other strength training exercises as interval work is to create a timed circuit. Many gyms have a circuit room designed for this kind of work out. Before you begin, decide on five to 10 weight lifting exercises you will do using machines or free weights, or a combination of the two. Then, decide what you will do between lifting intervals. This could be jogging on a treadmill, riding a stationary bike, jumping rope, or another exercise that gives your muscles a rest from lifting but keeps your heart rate elevated. After a 10-minute warm up, spend one to three minutes at each station in the circuit, with a 30-second rest between. For example, you might start with jumping rope for two minutes, rest for 30 seconds, bench press for two minutes, rest for 30 seconds, jog for two minutes, rest for 30 seconds, do arm curls for two minutes and so forth.