Interval training - what is it? Plan, exercise examples and benefits.

A very demanding workout that leaves you feeling seriously tired, but just as satisfied? If you are looking for something to break up your sports routine and help you move up to the next level, be sure to check this out. Here are a few tips for beginners, although we believe the “old hands” will also find “something” for themselves.

What exactly are intervals? Who can use them and what should proper training look like? Check out the characteristics, benefits and ready-made training plans.

What is interval training? 

Interval training, often simply called intervals, is a type of physical activity characterised by very high intensity, but for a relatively short time. 

You could say that intervals are, in a way, the opposite of aerobics. Instead of long, low-intensity workouts, they take the form of short sessions that require a huge amount of energy.

Its purpose is to prepare your body for maximum effort and fatigue. And as a result, to improve your capabilities and keep raising the bar in sport.

Interval training - who is it for and who should avoid it?

Well-planned intervals can be both an addition to training and the main focus for people practising disciplines such as running, cycling, Crossfit, MMA, Muay Thai (Thai boxing), boxing, obstacle course racing (OCR), ninja and many others. In short, anywhere work at a high heart rate and under heavy load plays a very important role.

Important information: the high intensity means that this type of activity is generally better suited to experienced and trained people for whom exercise is not unfamiliar. Of course, you do not need to be a professional athlete right away. What matters is that intervals are not your first contact with sport.

Because of this, this type of exercise is not recommended for beginners, people who are significantly overweight, and those with other health issues (especially involving the circulatory, vascular, respiratory systems or the heart).

Interval exercises - examples

Now that the theory is behind us, it is time to look at it from a more practical perspective. Wondering what can actually count as an interval? We already have the answer. Namely... practically anything. On one condition: you need to take care of the right duration (read: short) and the right intensity (read: high).

Intense interval training can take the following forms:

• running,
• jumping rope (or jumping jacks),
• cycling,
• training on an ergometer.

How should you train intervals? Example training plan.

As you already know, frequency and load play a key role. Your interval training should therefore be short, but carried out at a high level of intensity and heart rate. The best results can be achieved with sessions that include two elements:

• The first is performing a given exercise intensely for a set period of time.
• The second is significantly reducing the intensity, doing a different and less demanding exercise, or simply taking a break.

What might this look like in practice? Here are examples of training plans you can introduce into your sports routine.

#1 Running intervals

60 - 120 seconds of intense running (at around 80 - 90% of your capacity), followed by 45 - 60 seconds of rest (easy jogging or walking).

#2 Jump rope intervals

60 - 120 seconds of jumping rope, followed by 45 - 60 seconds of rest.

#3 Cycling intervals

60 - 120 seconds of intense pedalling (at 80 - 90% of your capacity), followed by 45 - 60 seconds of rest (easy riding).

If you feel these time ranges are too difficult for you, you can easily shorten them. The same works the other way round as well. If you do not feel properly tired after a given series, that is a sign to make it longer or simply increase the intensity.

Naturally, you can replace all of the activities listed above with other exercises (e.g. jumping jacks, squats, burpees, or even workouts on other equipment). Remember: each series (that is, an intense exercise plus a break / reduced intensity) should be performed several to a dozen times during the selected training session. 

In what situations is it worth adding this to your training?

This type of exercise lets you test your body's capabilities at completely new levels. That is why it is a good step, especially for people who want to improve their performance.

Do you want to beat your personal best? Match your sporting rivals? Or maybe prepare even better for upcoming competition? Wisely implemented and sensibly managed interval training can help you in each of these cases.

Rules of interval training

Before we move on to discussing the main benefits and then wrap up the article, there is one more thing. Let us answer a few questions you may already be asking yourself.

Where should you do the exercises?

The vast majority of exercises do not require dedicated equipment or advanced infrastructure. That is exactly why you can train intervals basically anywhere and at any time - at home, outdoors, in the gym or in a fitness studio.

How long should one workout last?

Many specialists and publications indicate that an effective workout should fit within a range of 15 to a maximum of 30 minutes. This time range allows you to provide your body with effective developmental stimuli. On the other hand, it is also relatively safe. You must remember that this kind of activity places a heavy load on both the nervous system and the cardiovascular system. That is why you should not overdo it.

How often should you do intervals?

This kind of activity needs to be approached sensibly. Too many training sessions per week can bring the opposite effect to what you want and, worst of all, may pose a health risk. It is recommended that interval training be an addition to other training and account for only 1 or at most 2 sessions per week.

What effects can you expect from interval training?

What does interval training do? Here are a few arguments that may convince you to choose this type of physical activity.

• It improves the body's performance, which translates into better fitness. Working at a high heart rate causes your body to start adapting to the increased load. This, in turn, means that from one workout to the next, you are simply capable of more.
• It helps reduce body fat. Interestingly, a really intense workout allows you to burn kcal not only while doing the exercises themselves, but also for quite some time after finishing them.
• It improves your wellbeing. Despite the high level of physical fatigue, it is an ideal way to support mental health. Put simply, intervals “clear your head” and give you a motivational “boost” that simply makes you want more.

What clothes work well for intervals?

It would not be like us if there were no mention of our products at the end of the article. If you want your activity to deliver the expected results and, in addition, simply feel comfortable, be sure to take a look at the sportswear range in the SMMASH store.

You will find practically everything you may need there. From comfortable and flexible rashguards, through T-shirts, shorts and leggings, to hoodies and jackets. Visit and explore the current collections of sportswear for men and women. 

If you value individuality, you can use X-CREATOR, which will let you design and order your own 100% personalised outfit.