In this article I want to illustrate the importance of interval training and show you how to turbo charge your fitness by doing interval training - you are welcome to redeem your free triathlon training plan for further advice. Interval training is especially effective if you are strapped for time and you wish to have a quick workout. If you are tired of wasting time I would like to introduce you to the 4 minute workout.
Interval training is far more effective than long and slow plodding. Not only will you get dramatic improvements in fitness, but you will save time so you can fit in all your other commitments too.
What would it mean to you if you could be faster with less effort and with more confidence on the start line of your next race? I know a friend who entered her first triathlon and she was scared rigid when she entered. By applying interval training and proper planning she managed to get the race done in a faster time than she could ever dream of!
interval training is the way to go!
Example Interval Training Sessions
The 4 minute workout in the site link below is a real scientifically proven example of a session that can increase your top-end fitness by 28% over a 5 week period - visit that site to see it in action and to get the real details of the study.
However there are other ways to train too. Try this for a great workout:
Warm up thoroughly and perform some dynamic stretches.
Then perform 5 x 1minute hard effort with 30seconds to 1min recovery.
You can choose any sport you like however I like to do this in the run or the swim.
If you want you could repeat as time allows or perform a brick session where you do one sport - run - after the other - bike.
Get the most from your workout and prevent injury
Preparing your body for such an intense workout is very important. To prepare your body for the intensity that is about to be placed on it will make prepare you to get the most from the start of the main set, and not have to ease yourself in to the set wasting valuable training time.
A thorough warm up should include specific exercises to match the workout. For example if you were ding an interval run you could perform 10x20second intervals at a progressively more challenging pace from about RPE5 to 8 or 9.
After this some dynamic stretches might be wise, in different planes of motion, so as to make ready you body in 3d. try 3x5 lunges, squats, and a clock lunge with twist.
Once thoroughly warmed up you will be ready to get the most from your intense session. The more intense the main set, the deeper the warm up. Age and ability also affect the need for a warm up.