7 Chapter 7: Interval training
Melissa Markofski
background
Interval training for CRE
Interval training is a common technique used to increase a person’s CRF. Often the goal is to increase lactate threshold or lactate tolerance. It can be a very effective method of training, in part due to the participant pushing themselves to a high level of work. They are able to do this because it is a relatively short amount of time that they need to sustain the high level of work.
Interval training is also a currently popular fitness trend. One of its appeals is that it can be successfully completed by people with a wide range of fitness. This is because interval training often uses an intensity relative to a person’s fitness. Many people find exercise in intervals with instructions such as “run or walk at a pace that you cannot hold a conversation at for one minute, then a one minute recovery” more obtainable than “run for three miles”.
In class, we discussed three approaches for prescribing interval intensity. Two of these methods involved lactate threshold, and one is an estimation based on percent of total power. The intensity guideline is usually set so that the last repetition is difficult but doable. This means that it is likely that the first few repetitions will feel easy to the participant.
For any of the three methods we discussed, the intensity is selected based on the energy system we want to stress. For example, if we want to stress the phosphogen energy system the exercise duration will be about 5-10 seconds (usually 50-100 meters).
| System stressed | Percent of maximum power |
Typical work interval | Typical work to rest ratio |
|---|---|---|---|
| Phosphogen | 90-100 | 5-10 seconds | 1:12-1:20 |
| Fast glycolysis | 75-90 | 15-30 second | 1:3-1:5 |
| Fast glycolysis and oxidative | 30-74 | 1-3 minutes | 1:3-1:4 |
| Oxidative | 20-30 | >3 minutes | 1:1-1:3 |
Class activity
Activity 1: Designing a CRE interval training session
Equipment: Area to run, timer, tape measure, cones
Participant: Everyone will participate in the design
Instructions:
Decide:
- What system you want to train
- The length* (distance or time) the work intervals need to be to train this system
- The length** (distance or time) the rest intervals need to be to recover while training this system
- The number of repetitions
Design a CRE interval training session:
1. Follow the instructions above and design an appropriate interval training session to stress one of the four energy systems.
2. Include the energy system stressed, the work and time intervals, and the number of repetitions.
Activity 2: Participating a CRE interval training session
Equipment: Area to run, timer, tape measure, cones
Participant: Everyone who does not have an orthopedic or medical limitation will participate
Instructions: Execute the interval training session designed in “activity 1”
Participate in a CRE interval training session:
1. Perform the interval training session that you designed in Activity 1.
