1. INTERVAL TRAINING

2. What is Interval Training?
Interval training involves alternating work (training) with rest periods.
Interval training can be used to train the three energy systems depending on how the key variables are manipulated.

3. ATP-CP Energy System
Energy System
Speed / Duration
Fuel
Needs Oxygen?
Sporting Example
Notes
ATP-CP
(Alactic Anaerobic)
Immediate
(Flat Out)
Lasts about seconds
Chemical ATP-CP No
Sprinting
Athletics Field Events
Weightlifting
Small muscular stores of ATP & PC are exhausted quickly leading to a rapid decline in immediate energy.
It takes up to 2 minutes to replace the CP stores in the muscles.

4. Interval Training Guidelines for ATP-CP Energy System
TRAINING COMPONENT
APPLICATION
Work Duration
seconds
Rest Duration (between reps)
10 – 100 seconds
Work : Rest Ratio
1 : 10
Reps
4 – 6
Sets
2 – 4
Rest between sets
5 – 10 minutes
The rest between reps is passive (not working) as this allows the CP stores to be replaced.

5. Anaerobic Energy System
Speed / Duration
Fuel
Needs Oxygen?
Sporting Example
Notes
Anaerobic Glycolysis
(Lactic Anaerobic)
Short term
(High Intensity)
(Lasts around 2 min)
Glycogen
(Glucose) No
400 m Sprint
800m
Racket sports
Lactic acid is a by-product of this system and its accumulation causes rapid fatigue due to pH change in the muscles.
This energy system supplies energy for 30 to 120 seconds

6. Interval Training Guidelines for Anaerobic Energy System
TRAINING COMPONENT
APPLICATION
Work Duration
seconds
Rest Duration (between reps)
90 – 360 seconds
Work : Rest Ratio
1 : 3
Reps
4 – 6
Sets
1 – 4
Rest between sets
5 – 10 minutes
In the rest between reps, we should perform light exercises as it helps remove lactic acid from the muscles

7. Aerobic Energy System
Energy System
Speed / Duration
Fuel
Needs Oxygen?
Sporting Example
Notes
Aerobic System
Long Duration
(Low Intensity)
(Main energy system used from 2-3 minutes onwards)
Fat / Glucose Mixture
Yes
Long distance running
Long distance cycling
Recovery system for most sports
This system is limited by the availability of Oxygen. Trained athletes can use a higher percentage of fat as a fuel thus saving glycogen.
This energy system supplies energy for long durations

8. Interval Training Guidelines for Aerobic Energy System
TRAINING COMPONENT
APPLICATION
Work Duration
15 seconds - 3 minutes
Rest Duration (between reps)
1 – 5 minutes
Work : Rest Ratio
1 : 1 to 1 : 2
Reps
5 – 20
Sets
1 – 3
Rest between sets
Minimal
In the rest between reps, we should perform light exercises as it helps remove lactic acid from the muscles

9. Overload for Interval Training
We can overload these energy systems by:
Decrease rest between reps
Increase reps
Increase sets
Increase work time
How can we tell if it is time to apply overload to an athlete?
We can use the athletes PER (Perceived Exertion Ratio), we may notice a decreased RHR (Resting Heart Rate) or the athlete ‘feels’ ready to increase the intensity.

10. Specificity for Interval Training
We can use specificity by:
Ensuring that we are training the most appropriate energy system
Using the correct type of exercise (mimicking the movements of your sport e.g. running, cycling, swimming)
Using the correct muscles / joints and ranges of motion
(e.g. A touch / netball player would need to train running forwards, backwards and on angles in their interval training)
Make it skill specific
(e.g. Run with a ball, hockey stick etc)