INTERVAL TRAINING 101:

If you're looking to take your endurance up a notch, interval training may be the answer. This type of training is a great way to improve performance, both in terms of how long you can sustain an activity and how quickly you can recover afterward. In this article, we'll discuss what interval training is, how to do it on a bike or treadmill, and the benefits it offers.

WHAT IS INTERVAL TRAINING?

Interval training is a type of exercise that alternates between periods of high-intensity effort and lower-intensity recovery. The idea is to push yourself hard during the "work" intervals, then allow your body to recover fully before going hard again. This type of training is an excellent way to improve both your VO₂ max (the maximum amount of oxygen your body can utilize during exercise) and your lactate threshold (the point at which lactic acid starts to accumulate in your muscles, leading to fatigue).

HOW TO PERFORM INTERVAL TRAINING

There are many ways to structure an interval workout, but a common approach is to start with a warm-up period of easy riding or running, followed by four to eight repeats of 30 seconds to 1 minute work intervals at a hard effort, with three-minute recovery intervals in between. After the last work interval, cool down with an easy ride or run for five to ten minutes. Moderately trained individuals saw an increase in their VO2 Max by 9.3% after 12 sessions of bike interval training. Another group of elite karate athletes improved their VO2 Max by 4.6% after 14 sessions of interval sprints. 

Interval training is a great way to improve your endurance and VO₂ max, but it's important to remember that this type of workout is very demanding on your body. If you're new to interval training, start slowly and build up gradually. And be sure to warm up properly before each session and cool down afterward. With a little bit of practice, you'll be reaping the benefits of interval training in no time!```