What is interval training?

Interval training is exercising with alternate periods (intervals) of higher intensity and periods of lower intensity.

Example:
You might alternate periods of brisk walking with periods of walking at a slower pace.

The lower intensity interval is often called recovery. The purpose is to allow your body to recover from the higher intensity interval and prepare for the next one.

Intervals can be measured in time or distance:

• Time
  You might alternate 3 minutes of brisk walking with 3 minutes of leisurely walking.

• Distance
  You might alternate walking ¼ mile at a brisk pace and ¾ mile at a leisurely pace.

You can vary the speed or resistance/incline:

• Speed
  You might alternate periods of walking at 2.5 miles per hour with periods of walking at 3.0 miles per hour

• Resistance/Incline
  You might alternate periods of walking on a treadmill at an incline of 1.0 with periods of walking at an incline of 2.0.

The amount of time, distance, speed, or resistance depends on your personal level of fitness. The higher the intensity of your intervals, the less time you’ll be able to maintain them.

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