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INTERVAL TRAINING
Interval training seeks to improve your race pace. Initially, you need to start
your interval training with short periods of work and long periods of rest.
You will gradually progress to long periods of work and short periods of
rest as you adapt to the increasing volume and the interval intensity.
Eventually, you will train at race intensity for most, if not all, of the distance
you are aiming to race over.
Most interval training for endurance sports is performed at or near
maximum steady state (MSS) pace which is about 80-90% training
intensity. Recovery between intervals can be set to a pre-selected time or
the time it takes for your heart rate to drop to a specified level (e.g. 40 to 50
beats below interval training heart rate). The more fit you are the shorter the
recovery period because your heart rate will return faster to the initial level.
Interval training is not designed to be done week after week. They are high
intensity weeks suitable for a pre-season build-up. Don’t do a hard session
if you feel tired. Change to an easy session or have a day off.
With the Polar Coach Heart Rate Monitor you can achieve not only the right
interval intensity level, but also the right rest periods between the intervals.
Training volume vs. training intensity vs. performance
Reference: The Power to Perform, p.25.