Team Leaders
Team Stream
Team Stats
Total SparkPoints:
2,223,244
Total Fitness Minutes:
1,845,668
Apr 2014 SparkPoints:
29,495
Apr 2014 Minutes:
23,211
See Team Leaderboards
See Category Leaderboards


Advertisement -- Learn more about ads on this site.
 

team21611forum


  Team Forum
Binghamton Area Losers

A Guide to Posting in Your SparkTeam Forum

  FORUM:   General Team Discussion Forum
TOPIC:   How to create your interval training. 


Search
Reply Create A New Topic Subscribe to this Discussion
Advertisement -- Learn more about ads on this site.
Author: Message: Sorting Last Post on Top


LADYGWEN25
LADYGWEN25's Photo SparkPoints: (81,888)
Fitness Minutes: (92,843)
Posts: 3,132
2/18/11 10:38 A

LADYGWEN25's SparkPage
Send Private Message
Reply
welcome! :)

Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



 Pounds lost: 70.0 
 
0
26
52
78
104


FRECKS96
FRECKS96's Photo SparkPoints: (62,066)
Fitness Minutes: (56,601)
Posts: 2,740
2/18/11 8:39 A

FRECKS96's SparkPage
Send Private Message
Reply
Awesome!! Thanks for sharing!

~Julie~


It's not uncommon to go to bed thinking, "Darn, I should have run today." It's not common to go to bed thinking, "I shouldn't have run today."
-Scott Douglas

Running PRs
~5K-Chris Thater Memorial 5K (8/26/12): 24:45
~8K-Turkey Trot (11/25/10): 41:40
~10K-January Freeze #3/4 (1/22/11): 52:57
~15K-Utica Boilermaker (7/8/12): 1:19:07
~HM-Greater Binghamton Bridge Run (5/15/11): 1:51:06


 current weight: 140.0 
 
150
142.5
135
127.5
120


LADYGWEN25
LADYGWEN25's Photo SparkPoints: (81,888)
Fitness Minutes: (92,843)
Posts: 3,132
2/16/11 12:25 P

LADYGWEN25's SparkPage
Send Private Message
Reply
I copied this from the TRI group on here:



This article is an example provided by Jessi Stensland for Active.com. Jessi is a professional Triathlete and has produced videos on movement efficiency and true athleticism.

Interval training is a great way to help you achieve specific improvements as you work to reach your true potential.

Here is a great example of an interval progression with a basic premise that can be applied to any endurance sport. This example has 2 goals that are key to increasing your capacity to do work when you train and race.
1. Increase anaerobic threshold
2. Increase leg speed
By improving both of the above, you will increase your endurance for longer distances. The workout involves short intense intervals followed by a period of rest and takes into account this work-to-rest ratio. As your fitness increases over time, intervals will get longer and the rest needed will get shorter.

Choosing your speed: Want intense intervals that take you very close to your maximum for each interval.
Choosing your rest: take enough to be able to continue to perform hard intervals well throughout the set.

The Workout
Start with a dynamic warm-up of about 5 minutes easy of whatever sport you're doing and begin the workout with a 1 to 1 work-to-rest ratio.
Example: 1 minute hard work and 1 minute off or 30 seconds on and 30 seconds off.
Repeat the interval 3 or 4 times. Take a 2 minute break. Repeat the set 2 to 3 times for a total of 5 to 10 minutes of hard effort.

An example:
4x[1 minutes hard + 1 minute off/easy]
2 minute break
Repeat 2 more times
Total Work Minutes: 12
Total Rest Minutes: 16 (including rest between sets)
You will know you're getting maximum benefit if you have to work extremely hard by the end of every interval and have given all you have by the end of the third set.

How Your Workout Progresses
Do this workout once a week. Each time try to decrease the work-to-rest ratio. Doing 12 minutes of work, the following would be a sample progression:

2x[2minutes hard + 1 minute off/easy]
2 minute break
2x[2minutes hard + 1 minute off/easy]
2 minute break
4x[1 minute hard + 1 minutes off/easy]
Total Work Minutes: 12
Total Rest Minutes: 12
And then..........
4x[2 minutes hard + 30 seconds off/easy]
2 minute break
4x[1 minute hard + 1 min off/easy]
Total Work Minutes: 12
Total Rest Minutes: 8
And then..........
6x[2 minutes hard + 1 minute easy/off]
Total Work Minutes: 12
Total Rest Minutes: 6
And then............
4x[3 minutes hard + 1 minute easy/off]
Total Work Minutes: 12
Total Rest Minutes: 4
And so on..............
In order to maintain a high level of intensity the maximum interval in this progression would be 4 minutes of work. You may also adjust the work-to-rest intervals in 30-second increments instead of 1 minute increments.
Interval workouts like this will have a positive affect on your longer runs, rides or swims, including lower heart rates and faster paces for the same time and distances.
Enjoy! I hope this helps explain intervals to you. It certainly did it for me.


Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



 Pounds lost: 70.0 
 
0
26
52
78
104


 
Page: 1 of (1)  
   
Report Innappropriate Post

Other Binghamton Area Losers General Team Discussion Forum Posts


Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x21611x39959940

Review our Community Guidelines