Interval Training alternates hard efforts and easy periods to build speed and fitness.
| Type | Work : Rest | Use |
|---|---|---|
| Short HIIT | 30–60 s : 1–2 min | Power and VO₂ stimulus |
| Threshold reps | 3–10 min : equal rest | Raise sustained pace |
| Long intervals | 10–20 min : short rest | Tempo and endurance |
Warm up well and progress gradually to manage fatigue.
