Interval Training (Short Intervals)

Interval Training: Short Intervals

Interval training is a method that alternates intense effort phases with active recovery periods. This technique is renowned for maximizing VO2max improvement and the afterburn effect (EPOC).

Muscles Targeted

Sprints intensely work the quadriceps, hamstrings, calves, glutes and the heart. The core works to stabilize the body at high speed.

Step-by-Step Execution

1. Warm-up: 10 minutes of light jogging to prepare the muscles and cardiovascular system.
2. Sprint phase: run for 30 seconds at 90% of your maximum effort. Intensity should be high but controllable.
3. Recovery phase: 60 to 90 seconds of light jogging or brisk walking to bring the heart rate down.
4. Repetitions: repeat the cycle 8 to 12 times depending on your level.
5. Cool-down: 10 minutes of very light jogging then stretching.

Duration and Heart Rate

Total duration: 25 to 35 minutes. Target heart rate during sprints: 85-95% of HRmax. No more than 2-3 interval sessions per week.

Safety Tips

• Never skip the warm-up: the risk of muscle injury is high during cold sprints.
• Start with fewer repetitions and increase progressively.
• Listen to your body: if joint pain appears, stop.
• Avoid interval training on two consecutive days.

Variations

• 30/30: 30 seconds fast / 30 seconds slow (more intense).
• Pyramid: 20s-30s-40s-50s-40s-30s-20s with equal recovery.
• Long interval: 3 minutes at 85% / 2 minutes recovery x 5.

Target Audience

Recommended for intermediate to advanced runners. Beginners should first build a base of 30 minutes of continuous jogging before starting interval training.