Interval Training:
Involves alternating high-intensity training and low intensity active recovery. Interval training is very stressful and should not be performed until the client has a firm base of aerobic conditioning (i.e., not a beginner). Interval training is associated with an increased VO2max and anaerobic metabolism.
Interval Training Examples:
Involves work of approximately 2-5 minutes per interval. The goal is to work toward affording equal amount of time for rest (periods of low-intensity exercise; i.e., work to rest ratio of 1:1). Clients complete 3-8 sets.
This type of training is stressful and should not be done more than three times per week.
Level | Work:Recovery (Minutes) | Intensity (work) | Progression |
Beginner: | No intervals | Steady State below LT | |
Pre-Intermediate or Intermediate: (intermittent tempo training) | 5:1 x 3 sets (start with less work if necessary; i.e., 3 min work and 90s recovery) | @ 75% HRR (start with lower if LT is lower) | Build to continuous at @ 75% HRR (or at client’s LT) |
Intermediate: | 4:1 x 3 sets | @ 80% HRR | Build to 5-8 sets of 5:1 or 8:2 |
Advanced: | 3:2 x 3 sets | @ 85% HRR | Build to 5-8 sets of 4:2 (i.e., 2:1 ratio) |
Sport Specific: | 2:3 x 3 sets | @ 90% HRR + | Build to 5-8 sets of 3:3, 2:2 (i.e., 1:1 ratio) |
*Help your client reach the prescribed intensity with a combination of incline/resistance and speed/cadence*
** Recovery is done at low intensity to allow HR and breathing to recover sufficiently for another interval. Ensure your client is recovered to a point of at least <70% of HRR (or less than their LT) **
Repetition Training (REPS):
A form of interval training to develop speed and endurance. Repetition training involves short bursts of very high-intensity (nearly VO2max or above VO2max). The work intervals are between 20-90s with the work:rest ratio varying between 1:3 and 1:5 (or more rest if needed). The physiology adaptions associated with REPS include improved running speed and economy and increased anaerobic metabolism. This type of training is reserved for clients with a firm base of aerobic conditioning and a VERY GOOD level of CV fitness.
Repetition Training (REPS) Examples:
The work intervals last about 20-90 seconds; the work to rest ration varies between 1:3 – 1:5, or more rest if needed. Clients complete 3-8 sets.
This type of training is very stressful and should not be done more than once or twice per week.
Level | Work:Recovery (Minutes) | Intensity (work) | Progression |
Beginner: | No HIIT | Steady State prescription | |
Pre-Intermediate: | No HIIT | SS prescription | |
Intermediate: | 60s:4min x3 | Hard | Build to 5-8 sets of 60s:3 min |
Advanced: | 30s:3min x3 | Very Hard | Build to 5-8 sets of 45s:2.5 min |
Sport Specific: | 20s:2min x3 | Very Very Hard | Build to 5-8 sets of 30s:2 min |
- *Help your client reach the prescribed intensity with a combination of incline/resistance and speed/cadence*
** Note, 20s is hard to complete on a treadmill – this is generally done on a field/track.
Other General CV Prescription Reminders:
- Light Intensity Physical Activity results health benefits (despite not often having CV training benefits)
- Exercise intensity is inversely related to duration
- Low and Moderate intensities will improve endurance and maximum oxygen uptake in undertrained or moderately trained individuals but is less effective in well-trained athletes, who require higher training intensities in order for additional physiological adaptations to occur.
- Note, long slow distance training is necessary for endurance athletes, where more mileage per week is almost always better (there is data to suggest a diminishing effect around 60 miles/wk).
- Moderate intensity SS is also good for active recovery, muscular endurance, thermoregulatory function, muscle oxidative capacity, and fat utilization purposes
- Generally, your client is at a VG level of initial fitness before they can tolerate continuous vigorous intensity exercise (i.e., a 20-30-minute tempo exercise bout). Also, your client is at a VG level of initial fitness to be doing repetition training (REPS; anaerobic interval training).
- Pace/temp training can also be done in an intermittent fashion (i.e., intervals) still using a training intensity at about LT but employing a series of intervals with recovery. This allows clients with a moderate fitness base to experience vigorous intensity exercise in a tolerable way.
- Beginner clients should do their CV training on non-consecutive days. Similarly, the introduction of vigorous intensity should happen on non-consecutive days.
- Interval training and repetition training can be an effective way to change body composition, increase fitness, and make exercise fun; however, as a trainer, you have to find an appropriate equipment, intensity, and duration to suit your client. If you are not careful this type of training could cause injury, negative affect, a decrease in exercise adherence, and a decrease in your client’s self-efficacy.
Intensity Description Reminder:
Intensity | % HRR | %HR max | RPE (6-20) | RPE (1-10) | Talk test | Duration |
Light | 20-40 | 55-70 | 10-11 | 2-3 | No problems talking | Can continue forever |
Moderate | 40-60 | 55-70 | 12-13 | 4-6 | Sentences | Can continue for hours |
Vigorous | 60-85 | 70-90 | 14-16 | 7-8 | 1-2 words | Becoming uncomfortable |
Very Hard | >85 | >90 | 17-19 | 9 | Cannot talk | Difficult to maintain |
Maximum | 100 or higher | 100 | 20 | 10 | Completely out of breath | Unbearable to continue |
References:
Canadian Society for Exercise Physiology. (2013). Physical Activity Training for Health (CSEP-PATH) Resource Manual. Ottawa, ON: CSEP.
Coburn, J. W., & Moh, H. M. (2012). NSCA’s Essentials of Personal Training. National Strength and Conditioning Association. Human Kinetics: Windsor, ON
Peterson, D. D. & Rittenhouse, M. A. (2019). A Practical Guide to Personal Conditioning. Jones & Bartlett Learning: Burlington MA.
Charts From: Canadian Society for Exercise Physiology. (2013). Physical Activity Training for Health (CSEP-PATH) Resource Manual. Ottawa, ON: CSEP.