Wednesday, December 21, 2011

The Complete Guide to Interval Training


Rick Blaine said...

Good chart. I think the listing of the three methods is a little deceiving though. The O.G. interval studies were 30 seconds of all-out cycling with 4 minutes of rest. That's how I continue to think of HIIT, and how I think it works best: Choose something (e.g., hill sprints) that you can do all-out for 20-60 seconds, then give your self full recovery. One 30-second steep hill sprint every five minutes for 20 minutes is the ultimate HIIT. These other programs just don't have the recovery that would allow max effort.

Anonymous said...

I think something like the tabata works better, and the shorter rest intervals are the key, the incomplete recovery incurring greater and greater oxygen debt and greater stimulus to increase vo2max, I believe in a follow up study they compared the first tabata protocol for 6-7 rounds to 30 secs 200% VO2max with 2 minute recovery repeated to exhaustion(4-5 bouts), so longer intervals at higher intensities but did not maximally stress the aerobic and anaerobic systems as much as the shorter protocol, does this mean it would result in lower adaptations(VO2Max and anaerobic capacity increases)? I'm inclined to think so.

Here's Clarence talking about them, though this could be outdated for all I know.

Anonymous said...

Excellent goods from you, man. I've understand your stuff previous to and you are just too magnificent.Vee Eee Technologies really like what you have acquired here, certainly like what you're saying and the way in which you say it. You make it entertaining and you still care for to keep it smart. Vee Eee Technologies can't wait to read much more from you. This is actually a terrific site.

Elizabeth Wentworth said...

Amazing graphic with a lot of great info!

I was a little surprised though at the concluding message, which would seem a bit off-putting to beginners who are curious about HIIT. Of course I realise the necessity of including a disclaimer as HIIT is in fact NOT for everyone, but maybe a few tips on how to set up your own program to build your fitness would be helpful for this crowd.

Example: I still find the Tabata method too taxing so I do 10-12 second sprints with 10 second walks for 14-15 cycles, slowly increasing my sprint time and decreasing the cycle number accordingly. I don't think tweaking the program until I can handle it makes me any less dedicated or determined - at least I hope not?


GamerAddict said...

I just tried the little method today for the first time.

I had to cut myself off after 6 cycles because I needed to get more of a break, so I waited a few minutes and gave it 2 more full cycles.

Then of course, I did a weight routine.

All in all, I clearly can do more, but coming from someone who is still trying to regain his health, this was acceptable for me and I can't wait to do this more often.

Thank you very much!

Anonymous said...

Very nice chart indeed!

Though, as I had'nt heard of Turbulence Training before, I checked it out.

And I found a different approach described at

In the article "Typical Turbulence Training Workout" there's described a routine of non-competing supersets (6 in total) followed by 20 minutes of intervall training (not specified).
Which is quite something different then a Set of for example overhead presses and one minute of hill climbers!

Just wanted to ask if it's a variation made by the author of the chart or some sort of advanced "turbulence training"

thx and keep up the good work!

Chris said...

Ballantyne's Turbulence Training - - involves both weights and intervals. There is a lot of internet sales hype about it, but it is a pretty sound basic programme

Anonymous said...

Hi Chris,

i don't want to seem impolite, but the page i actually found myself.
What about the differences in the prescriped workout in the chart and on said site?

Chris said...

Ballantyne's TT has a lot of variations and he sells loads of different routines and programmes. I assume that this variation is just the one that they have picked for this illustration

Anonymous said...

I think Lyle McDonald offers the best critique of the "intervalz r da bestest" philosophy found on the interwebz...Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2 Max along with Steady State and Interval Training: Part 1. Intervals have their place in any conditioning program, but don't believe all the hype.