055 IT: OVERVIEW INTERVAL TRAINING

IT 1: LONG, EXTENSIVE INTERVAL TRAINING
Big motor training, Tempo endurance training

IT 2: SHORT, EXTENSIVE INTERVAL TRAINING
Big motor training, Tempo endurance training

IT 3: LONG, NORMAL INTERVAL TRAINING
Threshold training

IT 4: SHORT, NORMAL INTERVAL TRAINING
Threshold training

IT 5: SHORT, INTENSIVE INTERVAL TRAINING
Interval sprint training

IT 6: MEDIUM LONG, INTENSIVE INTERVAL TRAINING
Interval tempo training.

IT 7: LONG, INTENSIVE INTERVAL TRAINING
Resistance training.

WHEN TO STOP INTERVAL?


When to stop the interval training?

Always take the average power of the third interval as output value. The third interval is often taken as the first two intervals produce often a too high average power. If the power, for example at intervals of 5 minutes, decreases by more than 5 to 7% with respect to the power of the third interval, then the interval training should be stopped.

IT 1

IT 1: LONG, EXTENSIVE INTERVAL TRAINING

Also  called big motor training
Also called tempo endurance training

Training effects:
Improve aerobic endurance.
Increase of VO2 max.
The deflection point shifts to a higher level.
The speed at the deflection point is increases.
Enlargement and thickening of the heart muscle.

Energy system:
Especially by aerobic burning of carbohydrates, but also the anaerobic energy supply starts to play a role.  Construction and destruction of lactic acid are still in balance.

Intensity:
LACTIC ACID: 4
Just below FTP.
FTP: 80-90%. Into the orange zone.
Karvonen: 85-90%
Just below deflection point.

Duration of the interval:
Vary from 4 to 20 minutes.

Duration of the recovery periods:
For long blocks: > 10 minutes; 3 to 5 minutes.
For short blocks: < 10 minutes; 1 to 2 minutes
Or next interval at HR 75% of DP

Number of repetitions:
3-6 per series.

Number of series:
2-4.

Break between series:
5-10 minutes.

How often:
1 to 3 times per week

Recovery time:
45-50 hours

Large number of variations are possible:
Exercise Duration:

  • 2 to 3 x 12 minutes      break: 3 min.
  • 4 to 5 x 8 minutes        break: 2 minutes.
  • 6 to 8 x 5 minutes        break: 2 minutes.
  • 5-7 – 9-11 minutes       pause: 2 to 3 minutes.
  • 6-8 -10 – 12 minutes    break: 2 to 3 minutes.

IT 2

IT 2: SHORT, EXTENSIVE INTERVAL TRAINING

Also called big motor training
Also called tempo endurance training.

This kind of training  is similar to the long-extensive interval training. The duration of the intervals and the recovery time is shorter.

Duration intervals:
10 seconds to 4 minutes.

Recovery periods:
30 to 90 seconds

EXAMPLES OF SHORT, EXTENSIVE INTERVAL WORKOUTS:

Duration interval:

  • 10 seconds: 20 a 30 repeats  per training.
  • 20 seconds: 10 a 20 repeats per training.
  • 30 seconds: 10 a 15 repeats per training.
  • 1 minute:   8 a 10 repeats per training.
  • 2 minutes:   6 a 8   repeats per training.
  • 3 minutes:   4 a 6   repeats per training.
  • 4 minutes:   3 a 4   repeats per training.
  • 1 – 2 – 3 minutes.
  • 1 – 2 – 3 – 2 – 1 minutes.

Intensity:
LACTIC ACID: 4
FTP  80 – 90 %
Karvonen 85 – 90 %
Just below deflection point.

Recovery period with incomplete recovery.
By improving of the training condition de ratio between interval duration and recovery time changes from 1  : 3 to 1 : 2 to 1 : 1.

The number of the repetitions can be divided in 2 to 3 series. Between the series recovery of 15 minutes by means of a quiet endurance speed.

IT 3

 IT 3: LONG, NORMAL INTERVAL TRAINING

Also called threshold training

 This training has like the extensive interval training a short and a long form. The duration of the intervals and the recovery period remain the same as for the extensive interval training.

Duration of the interval:
Range:  5 to 20 minutes.

Duration of the recovery periods:
For the long blocks: > 10 minutes; 3 to 5 minutes.
For short blocks: <10 minutes; 1 to 2 minutes
Starting next interval at HR 75% of deflection point.

Number of repetitions:
3-6 per series
The differences with the extensive interval training are:

Intensity:
LACTIC ACID: 4-6
Deflection point: 103-105%.
Karvonen: just above 90 %.
FTP:  90 – 105%.

Recovery time
48 – 55 hour.

Training effect:
Slight improvement in the anaerobic endurance.
Other training effects:
Improve aerobic endurance.

Increase of VO2 max:
The deflection point shifts to a higher level.
The speed at the deflection point is increases.
Enlargement and thickening of the heart muscle.

IT 4

IT 4: SHORT, NORMAL INTERVAL TRAINING

Also called threshold training.

Intervals duration shorter:
10 seconds to 4 minutes.

Recovery periods also shorter:
30 to 90 seconds

Intensity:
LACTIC ACID : 4-6
Just above the tipping point: 103-105%. Until the beginning of the red zone.
Just above 90% according to the formula of Karvonen.
Around ADV: 90-105% ADV.

Interval duration shorter:
10 seconds to 4 minutes.

Recovery duration also shorter:
30 to 90 seconds.

EXAMPLES OF SHORT, NORMAL INTERVAL WORKOUTS:

DURATION INTERVALS:

  • 10 seconds: 20 a 30 repeats per training.
  • 20 seconds: 10 a 20 repeats per training.
  • 30 seconds: 10 a 15 repeats per training.
  • 1 minute:   8 a 10 repeats per training.
  • 2 minutes:     6 a 8 repeatsper training.
  • 3 minutes:     4 a 6 repeats per training.
  • 4 minutes:     3 a 4 repeats per training.
  • 1 – 2 – 3 minutes.
  • 1 – 2 – 3 – 2 – 1 minutes.

Recovery period with incomplete recovery.
By improving of the training condition de ratio between interval duration and recovery time changes from 1  : 3 to 1 : 2 to 1 : 1.
The number of the repeats can be divided in 2 to 3 series. Between the series recovery of 15 minutes by means of a quiet endurance speed.

IT 5

IT 5: SHORT, INTENSIVE INTERVAL WORKOUT

Also called interval sprint training.

Training effects:
Increase capability and capacity phosphate system.
Sprint power and maximum power increase.
Stimulate fast muscle fibers. Elimination lactic acid improved.

Energy system:
The phosphate battery.

Intensity:
LACTIC ACID MAY NOT INCREASE. LACTATE 6 IS THE UPPER LIMIT.
The exercise time is short. Sufficient recovery is essential.
Lactic acid may not rise and before the next sprint  phosphate battery should have recovered fully.
HR max; not to control by HR.
FTP: 120-150%

Duration intervals:
10, 20 and 30 seconds.

Duration of the recovery period:
Full recovery to rebuild the ATP stock again. This takes about 5 minutes. If necessary, extend the recovery time or stop the workout. If the recovery period is too short and  the next training starts too soon the training effect diminishes. In that situation you do not train what you would want to train.  And because there is a shortage of ATP  the body switches over to anaerobic energy supply in which lactic acid is formed. And that is precisely not the intention. The better the cyclist’s physical condition, the more rapid the recovery and the resynthesis of ATP. During the recovery period cycle very quietly.

Number of repetitions:
4 to 8

Number of series:
2 to 4

Recovery between the series:
10 -12 minutes of easy cycling.

How often:
1 to 2 times per week.

Recovery time:
24 hours

Leg Tempo:
120 to 130; this form of training can be incorporated in a quiet endurance training.

IT 6

IT 6: MEDIUM LONG, INTENSIVE INTERVAL WORKOUT

Also called interval tempo training.

Training effects:
Increase of VO2 max. The intensive interval training contributes more than extensive interval training.  Improve anaerobic endurance.
Increase resistance to high lactic acid values. Learn to endure the pain
Improving ability to recover quickly.
Increase the race  speed during the short, high intense efforts.

Energy system:
The lactic acid system.

Intensity:
LACTIC ACID > 10; is no exception.
95 – 100 % of the maximum.
FTP 105 – 120 %.

Duration intervals:
30 seconds to 2 minutes.

Duration recovery period:
1 to 4 minutes. A ratio of 1 : 2 between load and recovery is optimal

Number of repetitions:
Exercise duration 1 minute:   4 – 8 repetitions.
Exercise duration > 1 min:      2 – 3 repetitions.
By increasing condition number of repetitions can be increased to 15 – 20 and 5 – 8.

Number of series:
2 – 4

Break between series:
5 minutes

How often:
The high lactic acid levels produced during this training indicates that this is a heavy workout. Regular high lactic acid levels undermine the basic endurance. Therefore, this form of training can be performed at most once a week. The day after this workout a rest or recovery training. If races are ridden this training must be entirely omitted. This training  in periods of few races and in the last part of the preparation period.

Recovery:
48-72 hours

Leg Tempo:
100 RPM; alternating with competition resistance.

IT 7

IT 7: LONG , INTENSIVE INTERVAL WORKOUT

Also called resistance training.

Training effects:
Improve VO2 max.
Improve anaerobic endurance.
Ability to perform extended periods of time with high lactic acid values improves.

Energy system:
Anaerobic lactic system.

Intensity:
LACTIC ACID high. > 10 is no exception.
95 to 100% of the maximum.
ADV 105-120%

Duration interval:
3-12 minutes

Duration recovery period:
3-5 minutes.

Number of repetitions:
3 to 8.  Number of repetitions is less as the duration of the intervals is longer.

Number of series:
2

Break between series:
5 to 10 minutes.

How often:
The high lactic acid levels produced during this training indicate that this is a heavy workout. Regular high lactic acid levels undermine the basic endurance. Therefore, this form of training can be performed at most once a week. The day after this workout a rest or recovery training. If races are ridden this training must be entirely omitted. This training  in periods of few races and in the last part of the preparation period.

Recovery time:
48 to 72 hours

Leg Tempo:
100