Success in endurance sports such as running, cycling and triathlon requires the ability to sustain a fast pace, which means some high-intensity training. In this section, you’ll find information on the underlying principles involved, and how to integrate high-intensity work into your base endurance programme.
Intervals benefit performance at all levels of sport Article at a glance Looks at the evidence for the efficacy of high-intensity exercise Explores the correlation between coronary heart disease and little exercise Examines how exercise can improve the symptoms of type-2 diabetes Interval training has traditionally been regarded as the preserve of elite athletes seeking... MORE
If you want to lose weight, should you sizzle or saunter during your workouts? Sizzling – exercising at a high intensity – is an attractive idea, since it chews up calories at at lofty rates. On the other hand, sauntering – training at a low intensity – doesn’t seem so bad, either, since it permits... MORE
Should the serious athlete give up high-intensity exercise? The serious athlete could be forgiven for thinking that he or she is training too hard, given the universal endorsement of moderate activity and the much publicised deaths of Jim Fixx, Marc-Vivien Foe, Reggie Lewis and other famous athletes (possibly linked to overtraining). Gary O’Donovan reviews the latest... MORE
Traditional high-volume model of training will NOT optimise performance It is probably fair to say that most swimmers and swim coaches see the number of hours spent in the pool as the main ingredient of swimming success and distances of 6-10k per day are not uncommon in élite swimming circles. Is this really the key... MORE
Speed hill training improves performance in football, rugby, basketball, cricket – and even running I’m a big advocate of hill training, and most athletes – especially those who have reaped the rewards of running on hills – don’t question why. Occasionally, though, someone asks me what is really so great about this form of training.... MORE
If you want to improve your one-mile times, follow these speed-building workouts This month, Vincent Costa writes, ‘As a secondary-school miler who has run 4:55 for the mile, what type of speed workouts do I need in order to run 55 to 57 seconds for 400 metres? I’m hoping that by lowering my quarter-mile time,... MORE
Maximising the kicking power in your legs will provide that all important race finish If you’re a runner, being able to produce a powerful kick at the end of a race is one of the most difficult tasks you’re faced with. Basically, when you try to accelerate over the last 500-800 metres of a race,... MORE
Strenuous training must be balanced optimally with rest and recovery in order to reach the mountain-top Carrying out great training is not just a matter of conducting tough, high-quality workouts. If reaching one’s potential depended solely on training very hard, all resolute athletes would be in top form. But all resolute athletes are not in... MORE
Planning your interval training programme is the key to achieving optimal results Splitting some of his training sessions into sets and repetitions is familiar territory for the serious track athlete who wants to run faster or boost endurance. Yet it can usefully be adapted for conditioning athletes in any sport. Once you understand the principles,... MORE
Training at intensities above 90% VO2max is one of the most potent routes to fitness Cyclists, swimmers, rowers, cross-country skiers, orienteers, triathletes and runners all engage in interval training in order to increase the amount of time they spend exercising at very high intensities. A runner scampering along without stopping at his/her current best 10k... MORE
