INTERVAL TRAINING

Interval training can be an effective and productive way to get itter – coach Chris Kilmurray has four tips to help you get the most from your sessions

Know your aims

First, work out what you want to get out of your interval sessions. Professional help can guide you here. Decide if you’re doing intervals to get physically itter or to replicate the demands of your event. When you know what you’re trying to achieve, it’s easier to stay motivated and focused and make consistent gains.

Rest right

The rest interval after your effort is important to perfect. Short, explosive intervals require longer recovery times or often total rest for many minutes, while longer intervals of lower intensities need shorter or more active recovery. A recent change in many coaches’ thinking is to extend the rest duration as the session progresses, so that the more intervals you do, the longer you rest.

Eat up

Make sure you have full stores of muscle glycogen (stored carbs) before you start, by eating well beforehand. Using gels or energy drinks during the session will mean you’re more likely to hit the high intensities needed for each repetition.

Think like Goldilocks

It’s got to be just right! Perfecting effort intensity is crucial to achieve your goals. Using a heart-rate monitor for longer intervals can help you learn how you should be feeling. A power meter to review your output during shorter intervals or sprints can guide you in selecting rest ratios and viewing improvements. Going too hard too soon or not hard enough in your intervals can mean you get little bene it from the session, so get it nailed.