Interval Training: How Often Should You Train?
When it comes to high intensity training, there is a fine line between optimal and over training. Train too little, and you won’t achieve results. Train too much, and you’ll end up risking being severely over trained. Over training occurs when your recovery abilities are unable to keep up with your physical activity.
I feel that the ultimate solution to this issue is interval training. Interval training is not just a great training method, but it is also a method you can use to manage your level of fatigue. For example, in my usual circuit workouts, I just go as hard and as fast as possible.
These kinds of workouts produce great results within a short period of time, but they’re difficult to keep up with. Eventually, you’ll hit burn out. I’ve experienced more over use injuries (when a particular body part just feels “funny” for a period of time, but not necessarily severely injured), with high intensity circuit training than with any other form of training.
So, if you’re looking for a long-term high intensity program without risking burn out, interval training is the way to go.
What is Interval Training?
Lets recap really quickly, what exactly is interval training. Interval training is simple alternating between periods of work, and periods of rest. The most common work to rest intervals include:
- 20 seconds work, 10 seconds rest (also known as Tabata)
- 60 seconds work, 30 seconds rest
- 30 seconds work, 30 seconds rest
- 45 seconds work, 15 seconds rest
Saving Time with Interval Training
I’ve had many circuit workouts that I planned to be only 15 minutes long, but ended up being 45 minutes long. It’s hard to determine how fast it’ll take you to complete a workout if you do not set a time limit for yourself. Interval training allows you to easily schedule workouts that fit around your schedule.
For example, lets say this week I know I’m going to be busy. I can easily create 4, 15-minute workouts for a total of one hour of training per week. Then, lets assume by the end of the week I feel really fresh and have a lot of time on my hands.
Preventing Injury with Interval Training
I can double my work and perform 6 20-minute workouts in that week. But then lets say, half way through the week, your shoulders start to feel a little “funny.” You know it’s time to back off. So the remainder 3, 20 minute workouts turn into 2, 15 minute workouts.
See how this works? You’re basically listening to your body on a daily basis, and creating high intensity workouts based on how you feel and how much time you have to workout.
Designing an Interval Workout
Here’s the way I create interval workouts:
- Figure out how long the workout will last. Lets assume, 15 minutes
- Figure out how many exercises to perform. Lets assume, 3 exercises.
- We know that each exercise will last a total of 5 minutes (15/3)
- I like for each work/rest interval to last 60 seconds, so we’ll be performing 5 rounds total (5 minutes/1 minute)
- Now, choose a 60 second work/rest interval. I chose 45 seconds work, 15 seconds rest.
And so our workout parameters are as follows:
- Total Rounds: 5
- Exercises: 3
- Work Interval: 45 seconds
- Rest Interval: 15 seconds
Use this simple template to develop your own high intensity interval workouts.














