Designing interval training: 10 things you have to know | EP#139

That Triathlon Show

Mikael Eriksson

Fitness, Ironman, Endurancesports, Run, Sports, Cycling, Triathlon, Swimming, Health, Bike, Swim, Sportscience, Health & Fitness, Running

4.9 • 596 Ratings

🗓️ 23 July 2018

⏱️ 56 minutes

🔗️ Recording | iTunes | RSS

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Summary

Do you know how to deliberately structure your interval workouts to achieve specific physiological outcomes and maximise the benefits of the hard work you put in? If not, it's time to get started, and this episode will be your guide. IN THIS EPISODE YOU'LL LEARN ABOUT: -The importance of time at VO2max and how much of it do you need? -Using long intervals to the best effect and optimising their structure -Using short intervals to the best effect and optimising their structure -How to manipulate interval duration, modality and intensity to achieve a desired workout nature -How to manipulate recovery interval duration, modality and intensity to achieve a desired workout nature SHOWNOTES: https://scientifictriathlon.com/tts139/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES: - Interval Training - Science and Application part 1 with Paul Laursen | EP#128 - Interval Training - Science and Application part 2 with Paul Laursen | EP#129 - Interval Training, Solutions to the Programming Puzzle : Part I: Cardiopulmonary Emphasis. - Interval Training, Solutions to the Programming Puzzle : Part II: Anaerobic Energy, Neuromuscular Load and Practical Applications. - Scientific Triathlon training camp in the Algarve, Portugal, 20-27 Ocotber 2018 - McMillan Running Calculator RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Transcript

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0:00.0	doing more intervals at 95% of your VVO2 max is likely going to be much more effective than going at 105 or 110% VVO2 max,
0:11.8	but then not being able to either complete the workout or at least fading towards the end and actually not reaching VO2 max at all.
0:25.6	The Trafon-So, 139 Hey, what's up everybody and welcome back to another episode of that triathlon show, the podcast presented by scientificraathlon.com.
0:48.1	I'm your host Michael, and on today's episode, we take a deep dive into the design of interval training and high-intensity
0:56.1	interval workouts. So I'll try to answer the not-so-easy question of how do you get the most
1:03.0	out of your internal workouts by using smart design of these workouts and knowledge of physiology
1:09.3	in general, and your individual physiology and
1:12.9	fitness level, of course, in particular. But first, big thanks to our sponsors. This episode is
1:20.4	sponsored by precision hydration that you can find on precision hydration.com. If you haven't done so already, make sure that you go back to last week's beginner tip,
1:32.3	beginner tip 28, where I talk about hydration fundamentals for triathletes, and even though
1:38.5	it's a beginner tip, it applies to everybody.
1:41.2	I think a lot of otherwise intermediates and advanced triathletes are really at a beginner level when it comes to hydration and think a lot of otherwise intermediate and advanced triathletes are really
1:45.7	at a beginner level when it comes to hydration and do a lot of things wrong. So go back and listen to that
1:51.0	episode. I also have a lot of links to resources on the precision hydration blog in that episode,
1:57.6	so you can dive deeper if you want to and of course you will learn that when
2:03.5	you go along and when you go in hot conditions in particular then it's not only fluid intake
2:09.3	that matters but electrolyte intakes and that's something that's not a one-size fits all everybody
2:15.3	loses a different amount of sodium and other electrolytes in their
2:19.2	sweat so you can find your ballpark number on precisionideration.com using their free online sweat
2:25.7	test that I'll link to in the episode description and the show notes. Take that free test and you'll
2:31.1	find out how much electrolytes you need. And if you want to buy those
2:34.7	electrolytes from precision hydration, use the promo code. That triathlon show all one word, all caps
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