Interval - Training method

Question 1

What are interval training sessions?

Answer 1

Training that alternates between work intensity periods with rest

Question 2

What are the benefits of interval training method?

Answer 2

• Specific energy systems can be targetted
• Based on work:rest ratios, interval sessions can be made more specific for sports

Question 3

What are the three types of interval sessions and what energy system do they target?

Answer 3

• Short interval training - ATP-PC system
• Intermediate interval training - Anaerobic glycolysis system
• Long interval training - Aerobic energy system

Question 4

What are the things that must be included when setting up an interval training session?

Answer 4

• Type of interval session
• Duration of work period
• Duration of rest
• Intensity
• Sets
• Repetitions
• Rest between sets

Question 5

What is the work duration for a short interval session

Answer 5

less than 10 seconds (8 seconds is safe answer)

Question 6

What is work to rest ratio for a short interval session

Answer 6

1:5 or greater (1:6, 1:7, etc)

Question 7

What is the intensity for a short interval session

Answer 7

RPE of 9-10 (10 is ideal)

Try not to use % of Max HR

Question 8

Why isn’t a % of Max HR usually used to measure intenisty for short/intermediate interval sessions?

Answer 8

As there is a lag between heart rate and activity for anaerobic short duration high intensity movements. Thus, cannot get accuarte heart rate measure that reflect activity performed.

Question 9

How can you overload any interval session?

Answer 9

• Increase intensity
• Add a repetition
• Reduce rest time

Question 10

What type of rest is carried out in a short interval session and why?

Answer 10

• Passive recovery
• For PC replenishment

Question 11

Give ideal example of a Short Interval session

Answer 11

Type of interval session: Short interval session
Work duration: 8 seconds
Rest Duration: 40 seconds
Intensity: 10 RPE
Sets: 3
Repetitions: 6
Rest between sets: 3 minutes of passive recovery

Question 12

What is the work duration for an intermediate training session?

Answer 12

15-60 seconds (20-30 seconds is ideal)

Question 13

What is the work to rest ratio for an intermediate training session?

Answer 13

1:2 or 1:3

Question 14

What is the main aim to improve in an intermediate training session?

Answer 14

Lactate tolerance

Question 15

What intensity should an intermediate training session be carried out at?

Answer 15

RPE of 8 or 9 or 85-95% max Heart Rate

Try and use RPE

Question 16

What type of recovery is done in an intermediate training session and why?

Answer 16

• Passive recovery
• Want to avoid oxygenating hydrogen ions through active recovery
• Will help develop lactate tolerance (which is goal)

Question 17

Give an example of an ideal intermediate training session

Answer 17

• Type of interval session: Intermediate interval session
• Work duration: 20 seconds
• Rest duration: 60 seconds
• Intensity: 9 RPE
• Sets: 3
• Repetitions: 4
• Rest between sets: 3 minutes

Question 18

What is the work duration for a long interval sessions?

Answer 18

Longer than 1 minute (total duration of sets including rests should be a minimum of 20 minutes)

Higher duration for more advanced athletes

Question 19

What is work rest ratio for a long interval sessions?

Answer 19

1:1 or 2:1 or 3:1, etc.

Question 20

What is the intensity for a long interval session?

Answer 20

Aerobic training zone (80-85% max Heart Rate is ideal)

Want to train very close to LIP

Question 21

What type of recovery should be carried out for a long interval session?

Answer 21

Active recovery

Question 22

Give an example of an ideal long interval session

Answer 22

Type of interval session: Long interval session
Work duration: 2 minutes
Rest duration: 1 minute
Intensity: 85% max Heart Rate
Sets: 2
Repetitions: 4
Rest between sets: 1 minute