Guidelines for creating an interval workout

March 11, 2013
Getting started: A sample workout

There’s no one way to structure an interval workout, but there are some guidelines. For example, the more intense your sprint, the more time you’ll need to recover. As for the exertion level, or how hard you’re working, a moderate pace is considered a 5 or 6, so you’ll want to alternate between pushing yourself and going slower. You should be able to speak only a few words after the “speed” phases. Here is a workout put together with the help of strength and conditioning specialist Anthony Slater.

Duration Interval

Exertion Level

(Scale of 0-10)

3 min. Warm-up 2-3
1 min. Speed 6-8
3 min. Recovery 4-5
1 min. Speed 6-8
3 min. Recovery 4-5
1 min. Speed 6-8
3 min. Recovery 4-5
1 min. Speed 6-8
3 min. Recovery 4-5
1 min. Speed 6-8
3 min. Cool down 2-3

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