The problem with this approach is that is not specific to many sports such as the multi-sprint games and can actually be detrimental to strength and power performance (4,5). Traditionally, coaches have opted for long, slow, distance training at 70-80% maximum heart rate. Nearly all athletes require a basic level of cardiovascular endurance, if for no other reason than recovery between intense bouts of work. Interval Training is Suitable for Many Sports It could also be used for endurance development in multi-sprint sports such as rugby. This would be suitable for endurance events such as distance running, swimming, rowing or cycling for example. The intensity should equate to 90-100% VO2max (1). In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. This effects neuromuscular control and can negatively impact speed development. Very short rest intervals are associated with high levels of blood lactate accumulation. The opposite occurs when short rest intervals (i.e. 1:12) result in low concentrations of lactic acid accumulation is low, increases in stroke volume are minimal and improvements in VO2 max are not seen. Research has shown that long rest periods (i.e. The opposite is true for speed development.
From the chart above, you can see that in order to stress the aerobic system efficiently, short rest periods are incorporated into the session. Rest intervals are a critical component of the interval training program design.
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