Do you incorporate Interval Training into your training routine?

There are a number of benefits to doing intervals. Here are FIVE reasons why you should include intervals into your training routine.

1 Time efficient
Done well interval training should take no more than 20 min. The more intense you make it the quicker you can get it done. Tabata training (20 sec on 10 sec rest for 4 min) is up there with the most intense although 99% of people who claim to do it don’t even come close to the right intensity. You do not need to kill yourself though to get great results but you do need to push yourself.

2 Fat burning continues even when you stop
Research has shown that doing an intense interval session can elevate your metabolism and keeps us burning calories long after the session is over.

3 Maintain Muscle
Interval training requires you use more muscle mass which means you are more likely to hold onto that muscle. Take cyclists for example. While they have great legs, their upper bodies are not so impressive as the muscles of the upper body are not used when cycling. It is very much a case of use it or lose it.

4 Works well with friends
Work out with a friend or in a small group where one works and the other(s) rest, recovery support and motivate. It is always easier to push yourself with the support of others.

5 Progressive
Each session you do can easily be made more challenging. This will keep the results coming as you progress. Simply changing up interval length, rest periods, distances, weights etc all will lead to continued results and challenging workouts.

Work / Rest ratio’s can vary but try starting with a 1:2 or 1:3 ratio.

Basic interval options include:

15 sec work 30 sec rest
15 sec work 45 sec rest
30 sec work 60 sec rest
30 sec work 90 sec rest
60 sec work 180 sec rest

Keep repeating the intervals for 15 to 20 min or until you have had enough and build on it.

Other options with progression are as follows:

Interval Option One


Interval: 100m Sprints (10 to 20sec)

Rest: 60 sec – Easy / walk back or light dynamic stretches

Repetitions: 8 to 10

Rest Progression: Decrease the rest period by 5 sec each training session.

Rep Progression: Increase the number of repetitions by one each session.

NOTE: Only choose ONE type of progression for each program.

Interval Option Two

Interval: 200m (20 to 30 sec)

Rest: 2 min – Easy / walk or light dynamic stretches

Repetitions: 5 to 6

Rest Progression: Decrease the rest period by 5 sec each training session.

Rep Progression: Increase the number of repetitions by one each session.

NOTE: Only choose ONE type of progression for each program.

Interval Option Three

Interval: 400m (50 to 60sec)

Rest: 3 min – Easy / walk or light dynamic stretches

Repetitions: 3 to 4

Rest Progression: Decrease the rest period by 10 sec each training session.

Rep Progression: Increase the number of repetitions by one each session.

NOTE: Only choose ONE type of progression for each program.

Interval Option Four

Interval: 800m (2 to 3min)

Rest: 3 min – Easy / walk or light dynamic stretches

Repetitions: 3 to 4

Rest Progression: Decrease the rest period by 10 sec each training session.

Rep Progression: Increase the number of repetitions by one each session.

NOTE: Only choose ONE type of progression for each program.