Interval training is a type of training that involves a series of high-intensity workouts interspersed with rest or relief periods. The high-intensity ...IntervaltrainingFromWikipedia,thefreeencyclopediaJumptonavigationJumptosearchIntervaltrainingisatypeoftrainingthatinvolvesaseriesofhigh-intensityworkoutsinterspersedwithrestorreliefperiods.Thehigh-intensityperiodsaretypicallyatorclosetoanaerobicexercise,whiletherecoveryperiodsinvolveactivityoflowerintensity.[1]Varyingtheintensityofeffortexercisestheheartmuscle,providingacardiovascularworkout,improvingaerobiccapacityandpermittingthepersontoexerciseforlongerand/oratmoreintenselevels.[2]Intervaltrainingcanrefertotheorganizationofanycardiovascularworkout(e.g.,cycling,running,rowing).Itisprominentintrainingroutinesformanysports,butisparticularlyemployedbyrunners.[2][3]Contents1Variations1.1Fartlektraining1.2Sprintintervaltraining1.3High-intensityintervaltraining2Effectiveness3Seealso4References5ExternallinksVariations[edit]Fartlektraining[edit]Mainarticle:FartlekFartlektraining,developedinSweden,incorporatesaspectsofintervaltrainingwithregulardistancerunning.Thenamemeans'speedplay',andconsistsofdistancerunningwith"burstsofharderrunningatmoreirregularpoints,lengthsandspeedscomparedwithintervaltraining".[4]Forexample,afartlektrainingsessionmightconsistofawarm-upfor5–10minutes;runningatasteady,hardspeedfor2 km;rapidwalkingfor5minutes(recovery);sprintsof50-60sinterspersedwitheasyrunning;full-speeduphillfor200m;rapidwalkingforoneminute;repeatingthisroutineuntilthetimeschedulehaselapsed(aminimumof45minutes).[2]Thedevelopmentofaerobicandanaerobiccapacities,andtheadaptabilityoffartlek-tomimicrunningduringspecificsports-arecharacteristicsitshareswithothertypesofintervaltraining.[2]Sprintintervaltraining[edit]"Walk-backsprinting"isoneexampleofintervaltrainingforrunners,inwhichonesprintsashortdistance(anywherefrom100to800metres),thenwalksbacktothestartingpoint(therecoveryperiod),torepeatthesprintacertainnumberoftimes.Toaddchalleng