The key to better form: Understanding intervals in running and cycling
What are intervals – and why are they so effective?
If you want to get faster, stronger, or just get in better shape, you've probably heard of intervals. But what exactly is interval training, and why is it so effective for runners and cyclists alike?
Interval training is a form of training where you alternate between periods of high intensity and periods of lower intensity or complete rest. It allows you to work hard in short intervals without tiring too quickly.
What are intervals in practice?
Interval training can be adapted to almost any level and training goal. It can be very simple in structure.
Run
1 minute at high pace
1 minute walk or easy jog
Repeated 10 times
Cycling
4 minutes of hard work
4 minutes of calm rolling
Repeated 4–6 times
By alternating between work and rest, you can perform more than if you maintain a constant pace throughout the workout.
Why does interval training work?
Interval training challenges both the circulatory system and muscles more effectively than steady, continuous training.
The advantages include:
Improved fitness in a shorter time
The heart becomes stronger and the muscles become better able to work efficiently under stress.
Increased VO₂max
VO₂max describes the body's ability to take in and utilize oxygen. Interval training is one of the most well-documented methods for improving this capacity.
Time-saving training
You can achieve great results in 30–45 minutes of training, making intervals ideal for a busy day.
Increased speed and performance
Intervals help you run faster and ride stronger, whether your goal is competition or better basic fitness.
A simple example of interval training
Run
30 seconds at a fast pace
90 seconds easy jog
Repeat 10 times
Cycling
6 x 3 minutes of hard work (approximately 90–100% of FTP)
3 minutes easy rolling between each interval
Both workouts can be adjusted in both intensity and number of repetitions to suit your level.
Conclusion
Interval training is one of the most effective tools for improving your fitness, whether you're a beginner or experienced. The key is to start in a controlled manner and gradually increase the load so your body can adapt.
Used correctly, intervals can produce significant improvements in a relatively short time, both in running and cycling.
