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Weekly interval training is the key to getting faster. Since our bodies get used to the same level of intensity after a few weeks, variation is crucial. This is how to get the most out of your training sessions. We present several variations that guarantee lots of speed and minimum boredom during your training sessions. 

Interval training is one of the most effective ways to get faster at a sport, no matter whether it's on foot, bike or in the swimming pool. That’s why interval training forms a standard part of the training plan for ambitious athletes - from recreational athletes to Olympic champions.

Why does interval training work?

Interval training involves alternating between maximum effort and active recovery. The recovery period is kept short so that the body can prepare for the next interval even though it hasn't fully recovered. This produces greater training stimulus that is easier to manage than if you put the same amount of effort in all at once. The benefits: Unlike with a gentle training session, you can improve your competition performance. And, unlike intensive endurance sessions, you can work at a high intensity without negatively impacting your body.

What does this mean for me?

To get the best from your body, interval training needs to be regular and, above all, varied, to prevent your body from getting used to it. The following five rules apply to interval training: 

• 2.
  Speed: Walk, run or swim the interval at the same pace or faster than your competition speed.
• 4.
  Duration: The total duration of effort (with all training intervals combined) should be between 15 and 30 minutes. The more intensive the effort, the shorter the duration and vice versa.
• 6.
  Long and short: Alternate between short and comparatively longer intervals to give both your ‘motor’ and your ‘tank’ a workout.
• 8.
  Variation: How intervals should vary depends on many factors. It’s important to train in different, unfamiliar intensity zones to keep your body stimulated.
• 10.
  Reduction: Reduce the amount of interval training 1-2 weeks before a competition to give yourself enough time to recover.

Try these intervals 

Interval training requires a good basic level of endurance and sufficient training experience. Since ‘proper’ interval training involves exercising at high intensities, you should understand your body and listen to it. You can estimate the intensity using the RPE scale (rate of perceived exertion).  

The following intervals are aimed at ambitious athletes with several years of interval experience. The recommended zone is based on the RPE scale:

On foot (running): 

• Short: 400/200 – 400 metres in zone 9, then 200 metres in zone 2. Number of repetitions: 10  
• Medium: 800/200 – 400 metres in zone 7, then 200 metres in zone 2. Number of repetitions: 6-8
• Long: 1600/300 – 1600 metres in zone 6, then 300 metres in zone 2. Number of repetitions: 3-4

By bike (cycling):

• Short: 30/30 – 30 seconds in zone 9, then 30 seconds in zone 2. Number of repetitions: 8-12, up to two sets 
• Medium: 5/3 – 5 minutes in zone 8, then 3 minutes in zone 2. Number of repetitions: 4-5
• Long: 10/5 – 10 minutes in zone 7, then 5 minutes in zone 2. Number of repetitions: 2

In the water (swimming):

• Short: 25/25 – 25 metres in zone 9, then 25 metres in zone 2. Number of repetitions: 6-8
• Medium: 50/50 – 50 metres in zone 8, then 50 metres in zone 2. Number of repetitions: 4-6
• Long: 200/50 – 200 metres in zone 7, then 50 metres in zone 2. Number of repetitions: 3-4