Interval Training for Performance: A Scientific and Empirical PracticeSpecial Recommendations for Middle- and Long-Distance Running. Part II: Anaerobic Interval Training

Studies of anaerobic interval training can be divided into 2 categories. The first category (the older studies) examined interval training at a fixed work-rate. They measured the time limit or the number of repetitions the individual was able to sustain for different pause durations. The intensities used in these studies were not maximal but were at about 130 to 160% of maximal oxygen uptake (V̇O2max). Moreover, they used work periods of 10 to 15 seconds interrupted by short rest intervals (15 to 40 seconds). The second category (the more recent studies) asked the participants to repeat maximal bouts with different pause durations (30 seconds to 4 to 5 minutes). These studies examined the changes in maximal dynamic power during successive exercise periods and characterised the associated metabolic changes in muscle.