Interval training
What is interval training?
An interval training is characterized by an alternation of load phases with different high intensities and unload phases with low speed.
The goal is to stabilize and develop aerobic endurance.
Interval training is characterized by a planned and systematic alternation between load and the so-called rewarding break. This means that during this break you cannot recover completely and therefore fatigue increases with each interval. However, you have to spend the break actively, for example by pedaling loosely, which is why the word break seems almost a bit out of place. But this is the only way to shift your anaerobic threshold to the right, increase your lactate tolerance, and also increase your maximal oxygen uptake. Recent studies even show that basic endurance can be trained with the appropriate intervals.
With all the benefits, however, it's important to remember that interval training only makes sense with a solid foundation. The danger of overtraining is particularly high here. You therefore need to know yourself and your body well and have a good basic endurance in order to set the load stimulus appropriately. The load can then be influenced by the interval duration, intensity and pause duration.
Few, relatively long intervals with non-maximum load (approx. 80-90% of max. heart rate, 2-4 repetitions) primarily improve basic endurance and the ability to break down lactate. However, there is less focus on these intervals. The top dog is high-intensity intervals, or HIT for short. The fact that this method is named like the English word for hitting can almost not be a coincidence. Because the extremely intense load (for example, 30 seconds with maximum strength) is really a punch in the face. One loads oneself fully and then adds a break of 10-15 seconds in the compensation area. Depending on one's training status, one repeats this process 2-5 times. In this way, basic endurance is improved, as well as lactate tolerance and maximal oxygen uptake. It is important that you always start the HIT method fully rested and allow yourself 48 hours of rest afterwards. Therefore, a HIT unit should also only occur once a week.
In short:
- Interval training is very intensive and is characterized by a systematic alternation of load and breaks.
- The right load is important, otherwise there is a risk of overtraining
- GA and lactate tolerance can be trained with longer, less intense intervals.
- HIT (high intensity interval training) is very effective and improves GA, lactate tolerance and max. oxygen uptake.
- Interval training should be done rested and only with a solid GA
- After training should be regenerated 48h