Sadly we live in a world where the larger majority of people don’t wish to know ‘why’ something works, they just want something that works.
Now, what works will largely depend on these following factors:
– Training age
– Chronological age
– Health status
– Physical status
– Individual difference (genetics)
We can throw in a few more however those are some pretty notable ones people tend to miss along with this one:
– What is the desired outcome/goal
It’s fair to say not everyone wants to know how things work.
This is cool, however that means that said people should do as they’re told because if they don’t wish to know more than they don’t get to sit at the big table.
A fair compromise, wouldn’t you agree?
Well here are the intervals for you, no further detail, just protocols you can use, then reuse time and again.
1 – 30/30/30 –
Pick on lift and do 30 seconds on, 30 seconds off for 30 rounds.
2 – 12/8 x20min –
12 seconds all out sprint, 8 seconds recovery, repeat for 20min. Use a watt bike or erg for the ability to track power output (make sure it stays high/consistent).
3 – 30/60 x30min –
Pick one movement/activity and do 30seconds work, 60 seconds rest, repeat for 30min.
4 – 1/2/3/4/5 –
An accumulation of work. You start off doing an interval of 60 seconds, then rest 60 seconds. Next do 2min of work and rest the same 60 seconds, then 3min of work and so on, all the way up to 5min. Hill sprints are nice here.
5 – 20/20/20 –
Pick two opposing movements/activities.
Perform the first for 20 seconds, rest 20 to change moves, perform the second for 20 seconds, repeat for 10-30min.
This works well with classic lifting movements.
6 – 5/15 x10min –
5 seconds on, 15 seconds off for 10min, best served with power related movements, such as medicine ball slams, rope slams, etc.
7 – 5/2.30 x30min –
5 min on, two and a half off. A classic aerobic interval.
Try this with loaded carries of 30-50% body weight, by the end of 30min (4 rounds) you will know its benefit.
There could be many more options.
In truth the original title of this was 17 Interesting Intervals.
Why did I chop it down to 7?
Put simply it’s because simply copying protocols won’t get you anywhere because you will always lack that deeper understanding of why you are doing what you’re doing.
While I may know the reasons for the above, you still don’t and that won’t help you become better, either as a coach/trainer or a person who enjoys training.
My real advise is as follows:
Learn how to program based on correct work to rest ratios for performance.
This is instead of doing what every other jackass does just to make people tired.
If tired is how you want to feel then go run marathon, do 1000 burpees, or 20 3min rounds on the bags, you will feel nice and dead however you might not get any benefit from it.
Go away an learn about interval programming, what true HIIT actually is, for the love of all that is holy do better because you owe it to yourself.