Rethink your intervals

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TRAINING BREAKDOWN

“Interval intelligence: When is it right to train to time?”

By Emma O’Toole

Hello,

This week’s BUILT TO ENDURE newsletter is going to look a little bit different! We're going to focus on each component that makes this newsletter. We’ll be looking at the latest fitness trends in the endurance community, training ideas that will guarantee you results and strategies you can implement to build resilience.

FITNESS:

Time vs distance intervals

Typically we see higher intensity training prescribed through intervals. We combine periods of intense activity with periods of rest or lower-intensity activity. This dynamic approach to training allows you to push your limits, bias different energy zones and improve your cardiovascular fitness.

Often, we work for a prescribed time/distance at a target intensity.

For example:

• 800m at your 5km pace.

• 4 minutes at 105% of your FTP.

A lot of off the shelf/app based training plans, particularly running plans, use distance as the interval descriptor. A session could look as follows:

This is a great session and will carry lots of benefits, however there are a few kinks we need to smooth over beforehand:

1. How experienced is the individual with their running?

2. How long will it roughly take them to run 800m?

3. Will 4 minutes recovery be too long/too little?

4. Can they sustain an 8/10 RPE for 800m?

5. Where are the 800m intervals being done?

These are the considerations we need to make:

1. An experienced runner knows what 800m, or ½ a mile, feels like. They probably have markers they could point out on enroute to denote the 800m mark. Those newer to the sport will struggle to know what 800m feels and looks like.

2. It could take athlete X, 3 minutes to run 800m and athlete Y, 6 minutes to run 800m. That is double the time volume at that given intensity that we are requiring of athlete Y even though the distance (800m) remains the same.

3. Because of the variability in how long it takes each individual to complete each 800m interval, we do not know if the 4 minutes recovery will be too long or too little. Typically we look to work at different work:rest ratios with interval training to elicit different training responses, eg. the work:rest ratio is different between threshold work vs anaerobic capacity work.

4. 8/10 RPE is a tough intensity to be able to maintain and repeat. I define it as “Hard - you’d struggle to hold a conversation”. If we refer back to point 2, we can see that we’re asking athlete Y, likely a beginner runner, to hold this intensity for 6 minutes and then to repeat it another 3x. Whereas in-comparison, athlete X who is likely a more experienced runner and well-versed with interval training, is holding the 8/10 intensity for 3 minutes.

5. Running on a track vs running on undulating terrain will affect how long it takes every athlete to run 800m. These intervals are usually best completed on a track to allow for that consistency. However, not everyone has access to a track or can fit a track session into their running schedule. Finding a flat stretch of road, or looped section is an alternative to the track, but awareness of your terrain is something you need to consider before starting your interval training.

These 5 questions can be asked exactly the same to a cyclist who is set 2km repeats for example.

To get around this, I recommend using time periods for your interval training to allow you to work to targeted work:rest ratios, especially if you are newer to endurance sports.

Here is that session again working using time:

RESULTS:

As we approach the off-season, many runners and cyclists are looking to reintegrate strength training into their routines. If you're returning after a break, avoid jumping straight back to the weights you lifted nine months ago. You’ll get far better results from your strength training, like Sam, who in her own words had to say this:

“When I first started strength training with Emma, I wanted to lift “heavy” and lift what I was lifting last year. We worked together and reduced my weights quite substantially to allow me to work heavily on my technique. A few months on and I’m lifting heavier than I was before, with better technique, and I’m not wrecked for the next few days!”

Here are 5 pieces of advice that I give athletes who are returning to strength training after a break away:

1. Prioritize form.

2. Load is irrelevant right now.

3. Work in different planes of motion.

4. Work to different ranges of motion.

5. Work both bilaterally and unilaterally.

BONUS TIP!

Remember that your strength training should support your running and cycling, enhancing your overall performance rather than overshadowing it. A gradual approach leads to better results and a more sustainable year-round training routine!

RESILIENCE:

I’m going to leave you with one of my favourite quotes on resilience and something I know I have adopted in my training and coaching practice.

“It's not whether you get knocked down, it's whether you get up.” - Vince Lombardi

Endurance sports take no prisoners, there are no shortcuts, quick wins. I think this is part of the reason people either seem to love it or hate it. If you’re currently struggling with your training; battling injury, losing motivation… make sure you do one thing this weekend: “Get back up.”

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