Interval Training: State of the Art

I recently ordered this paper, which turned out to be a very good review of interval training.  The review was concerned with which types of interval training elicited the greatest improvements in VO2max, or aerobic capacity.

In order to maximize the effects of interval training, the recommendations are as follows:

• The work interval should be between 90% and 105% of VO2max
• The work interval should last between 15 and 30 seconds
• The relief interval should be between 15 and 30 seconds
• Cumulative work interval time should total at least 6 minutes
• There should be no break between the warm-up period and the intervals

These are sound recommendations which can be used to build an effective interval training program.