Intervals Don't Have to Be Hard

Intervals don't have to be hard!

Often, when people hear about using interval training, they envision vomit-inducing, metal-tasting, leg and lung-searing workouts that require enormous effort. That certainly can be how some interval workouts feel. The good news, as you begin your training for 26, is that intervals can also be shorter and much easier to experience than those done at higher intensities. For example, riding on the indoor bike, which focuses on low Z2, but includes intervals of various lengths at the top of Z2. This style of session is a great way to do solid Z2 work, while also breaking up an indoor ride to make it feel more enjoyable than a steady Z2 ride. You can even do those intervals with intentionally different cadence ranges, which helps improve cycling skills. This could happen while running, swimming, or cycling, and at intensities at the top of Z2 and throughout Z3 – all intensities that are not going to feel like those classic leg-searing sessions noted earlier. These sessions are great for building endurance in all disciplines, while also being fun and entertaining to perform. For example, 4’ (minutes), 6’, 8’, 6’, 4’ all Z3 with 2’ Z2 between intervals. You are increasing your sustainable power/pace, and not experiencing the mental/physical fatigue of trying to maintain the same intensity continuously over time. Note that this is an example. If you are just getting back to training for the coming season or are new to consistent endurance training, shorter/lighter is the way to go. Then, as you acclimate, extend time at intensity over the next few months, before intensifying training. This helps build a solid base of fitness and gets you off to the right start for 26.

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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