Interval training is something most of us have heard of and many have tried. Many people think of running when they hear interval training, but it could be cycling, skiing, circuit training, HIIT or similar. What this type of training has in common is that the session is broken up into periods of high intensity and periods of lower intensity or breaks. 

There are many different types of interval training. And there's no one type that's much better than any other. The most important thing is that you find a type that you enjoy!

A typical interval session is 4×4. After warming up, you do 4 minutes of high intensity followed by, for example, 2 minutes of rest or low intensity. Then it's 4 minutes of high intensity again. For those who use a heart rate monitor and know their maximum heart rate, high intensity means 85-95% of maximum heart rate. This is an intensity at which you can't talk, but also remember that you shouldn't train harder than you can manage the last interval at the same intensity/speed as the first. 

45/15 is another type of interval with 45min seconds of hard work and 15 seconds of rest. 20/10 or pyramid are other variations. Feel free to experiment to find interval workouts that you enjoy and feel free to vary between them. 

Many people think that interval training is for those who are already in good shape, such as top athletes or super athletes. But on the contrary, this form of exercise is for everyone! The people who benefit the most from interval training are those who have not exercised much before. It has been documented that this is actually the most effective way to get into good shape! So what are you waiting for? 

At Naardic, we have three sessions per week called Interval Joy. They last for 35 minutes and vary according to the type of intervals run each week. HIIT (high intensity interval training) is another type of interval class that we have several times a week. Try it out and find your favourite! Check our schedule here!

So to summarise - interval training is training that alternates between high and low intensity and is the best form of exercise for increasing fitness. It's also the best way to promote good health and stay healthy both physically and mentally. 

Good training! Greetings Ole Petter