A Practical Guide To Interval Training

Bike Intervals

This workout is good for a well-marked road with mile markers, or a trail with mile markers.

  • Warm up well
  • After your warm-up, stand and sprint for 10 seconds every time you see a mile marker. This will "load" your legs with lactic acid.
  • Then get into your aero position and ride at maximum sustainable pace to the next mile marker
  • Recover for a full mile
  • Repeat the standing sprint effort for another mile, followed by another mile of recovery
  • Continue this scenario for the available time of your workout, up to an hour

More: Threshold Workouts to Improve Your Bike Speed

Swim Intervals

Most swim workouts are already interval-based, with sets of 50, 100, 200, 500 and beyond. So try this new twist on swim interval training: hypoxic swim intervals.

  • Warm up well
  • Swim 1x25 yards without breathing
  • Recover for 10 seconds on the wall, then turn and repeat
  • Do 10 to 20 sets of 25-yard hypoxic intervals, and use this as a "finisher" or a warm-up for your normal swim set.

More: My Favorite Fast Swim Workouts

There are many other interval-based workouts you can do, but by implementing the type of workouts above as little as once per week for each sport, you'll experience massive fitness gains that take you above and beyond pure aerobic training.

More: How to Create Your Own Interval Workouts

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