Interval Training : Any Real Value?

[raotor]

As someone very new to training on the erg I am left rather confused about the merits of interval training.

Even as a newbie I understand that UT1 and UT2 type sessions build endurance which seems relatively obvious even to the likes of me. However, when it comes to interval training I've come across what seems to be a schism or at least very polarised views with regards its value.

I've been told that doing interval work does have a training benefit when it comes to the likes of 2k races in that, for one, it supposedly builds or at least promotes lactate tolerance of some sort. Whether this is physical or mental in nature I do not know. Those in this camp have also stated that it gets you used to the pain of high intensity workouts which prepares you for the longer type endurance work too.

The second camp of folks I've seen comment on such training appear to place little value on the actual benefits of such workouts and choose not to use them in their training programmes.

Given I've seen some research on things like Tabada-type intervals and the benefits of Fartlek sessions, I cannot reconcile the opposing views.

So, I'd greatly appreciate some clarification or if possible, some definitive as to what value is gained from interval work.

Regards

Steve

[gregsmith01748]

Hi,
I guess it depends on what your goals are. If you are working out purely to improve fitness, then doing only steady state workouts is fine. If, on the other hand you plan to race, compete in challenges, rank your logged workouts, or any other type of competition, then I think interval training has value.

There is some debate about the proper ratio of high intensity interval sessions versus lower intensity endurance building sessions, but I haven't seen anything published that advocates no high intensity intervals. Most things I've read recommend between 10% and 20% of exercise sessions should be intervals.

As for the types of high intensity sessions, I've read a little about tabata style workouts, but never included them in my training. I've done a more mix of short intervals 250m to 1000m with rest equal to work, and long intervals (1500 to 3000m) with rest equal to 1/2 of work. I have also done some LT interval sessions with 3' work and 1' rests. As for whether they work or not, I guess I can't be sure, but if think they do for the following reasons.

- just about every rowing program uses interval format training from clubs to Olympic level training
- it provides the opportunity to row at the pace, rate and pressure of a race to build neuro-muscular coordination
- it allows you to determine the pace at which you can race through predictive workouts
- it gives you a set format to allow you to track progressive improvement
- it taxes all of the energy systems in the body, not just the fat metabolism system
- it makes training more varied, interesting and challenging.

There are some very good papers floating around about exercise physiology. I'll see if I find some links.

[hjs]

We have roughly three energy systems. The aerobic one, the alactic anaerobic one and the lactic anaerobic one.

The first uses oxigion, the latter two do not.
The first uses the slow muscle fiber, the second and third more the fast twitch ones.
Alactic is used during short sprints and game sports a lot.
The lactic system is more a emergency system, its when we go all out between say 30 seconds and 2 minutes. It is very demanding and most people dislike is. It leaves us panting and with very sore muscle.

For fitness reasons the first and second should be trained, the third not much so.

re intervals, depending how hard you do them, they can work al three systems. Some sprinting is usefull imo. That does not have to be a lot and certainly not long. But your overal fitness will benifit.

The most of your meters should be aerobic if you are not interesed in racing or want to become fit for a other sport

[raotor]

For fitness reasons the first and second should be trained, the third not much so.

re intervals, depending how hard you do them, they can work al three systems. Some sprinting is usefull imo. That does not have to be a lot and certainly not long. But your overal fitness will benifit.

The most of your meters should be aerobic if you are not interesed in racing or want to become fit for a other sport

OK, sounds like that all makes sense. So, why does it appear that others equally experienced or knowledgeable in such matters appear to not promote or doubt their value as a training aid?

What you've told me is basically what my mentor has said and that's why he has got me doing those pain-givers ... err, I mean intervals!

Just leaves me wondering why there's such a difference of opinion regarding them.

[hjs]

For fitness reasons the first and second should be trained, the third not much so.

re intervals, depending how hard you do them, they can work al three systems. Some sprinting is usefull imo. That does not have to be a lot and certainly not long. But your overal fitness will benifit.

The most of your meters should be aerobic if you are not interesed in racing or want to become fit for a other sport

OK, sounds like that all makes sense. So, why does it appear that others equally experienced or knowledgeable in such matters appear to not promote or doubt their value as a training aid?

What you've told me is basically what my mentor has said and that's why he has got me doing those pain-givers ... err, I mean intervals!

Just leaves me wondering why there's such a difference of opinion regarding them.

Depends where people are coming from. Endurance based guys go for that, game of strenght based people see the other side more. For a marathon runner speed is not usefull, for pure sprinter endurance not.

How much pain the cause depends on intensity and how much pain you can endure. Also very fit people can stand them better. The bigger the base, the stronger the fundament.

[raotor]

How much pain the cause depends on intensity and how much pain you can endure. Also very fit people can stand them better. The bigger the base, the stronger the fundament.

Thanks, very interesting and good to know.

Just one other question; If intervals typically form around 10% - 20% of a training programme, how often should one do an interval session? In other words, if I were to do an interval session (typically 7 x 500m) once a month, is this too infrequent to be of any value?

At present I do 4 gym sessions per week which comprise UT1 and UT2 workouts.

And, while on this subject, is there a right and wrong way to do intervals? I upped my 6 x 500m session to a 7 x 500m, but I essentially blew up on the last 500m trying to maintain the same pace as the previous 6. I use a 90 second rest period between each 500m BTW.

[hjs]

Just one other question; If intervals typically form around 10% - 20% of a training programme, how often should one do an interval session? In other words, if I were to do an interval session (typically 7 x 500m) once a month, is this too infrequent to be of any value?

At present I do 4 gym sessions per week which comprise UT1 and UT2 workouts.

And, while on this subject, is there a right and wrong way to do intervals? I upped my 6 x 500m session to a 7 x 500m, but I essentially blew up on the last 500m trying to maintain the same pace as the previous 6. I use a 90 second rest period between each 500m BTW.

Thats a very general question. Intervals can be long and short, redt can be long or short etc.

Once a month in not very usefull. To get some benifit, once or twice a week is more usefull.

If you do a hard session like say 6x500 an extra rep can just be to much. You better stick with the 6 and try to slowly make them faster. Always try to make the last one the fastest. If that is not possible, you went out to fast.

If you don,t have time enough combining stuff can very well be done.
For instance after a slower piece do a few 500 s
Or do a longer piece with faster bits onbetween. Every 500 meter 10 faster strokes or anyway you can think something up.
There are no magic sessions. Its about doing the work, not overdoing it, but also don,t be to soft on yourself.

[raotor]

There are no magic sessions. Its about doing the work, not overdoing it, but also don,t be to soft on yourself.

I would imagine that proper pacing is vital in such workouts. Go off too hard for the first few and you've got nothing left to keep the same - or faster time - for the next / last 500m.

So, I'm guessing that trying to maintain a fast but sustainable time for each 500m is the key. This would allow you to try and go faster too for the last one. I've not done a 500m flat out test, so at present I'm struggling a bit to find a high intensity but maintainable pace that will see me over the entire set. I guess finding this balance comes with practice and I'm also guessing that proper pacing such that all pieces in the interval set being consistent is what's required here.

Similarly, would I be correct in assuming that your 500m pace should slow a little as each additional 500m is added i.e moving from 6 x 500 to 7 x 500?

[hjs]

There are no magic sessions. Its about doing the work, not overdoing it, but also don,t be to soft on yourself.

I would imagine that proper pacing is vital in such workouts. Go off too hard for the first few and you've got nothing left to keep the same - or faster time - for the next / last 500m.

So, I'm guessing that trying to maintain a fast but sustainable time for each 500m is the key. This would allow you to try and go faster too for the last one. I've not done a 500m flat out test, so at present I'm struggling a bit to find a high intensity but maintainable pace that will see me over the entire set. I guess finding this balance comes with practice and I'm also guessing that proper pacing such that all pieces in the interval set being consistent is what's required here.

Similarly, would I be correct in assuming that your 500m pace should slow a little as each additional 500m is added i.e moving from 6 x 500 to 7 x 500?

Pacing is indeed important and a week spot.

Ofcourse adding more reps will make the pace slow down on average, if the rest is kept equal.

A faster last on a interval session often means using a higher rating, you should be able to go faster but if you lots left, you could have done the session overall a bit faster.

A good warm up is also needed before you start a faster intervalsession, if not you have to start out slower

[jvincent]

My two cents on the subject.

For reasons of schedule/convenience, my workouts are limited to mostly 30 minute sessions. I generally do a mix of 30 minute rows and intervals, typically two 30 minute sessions for every interval. The interval rows are 1min on / 2 min off (or similar).

Over the course of 10 months I managed to lose 30 pounds and was a lot stronger overall.

As others have said, mixing in intervals are a good way to build strength.

[PDYFlyfish]

In my limited experience I have found that interval training is similar to the cycling that I do.

[jamesg]

Intervals can be anything from 2x10' via 2x19' and 4x10' UT1 to 3x1' AN, according to my Interactive. For me nothing beat a year or so of this LSS (for Lactate clearance) plus the short sharp stuff to have a rest before racing.

[raotor]

Intervals can be anything from 2x10' via 2x19' and 4x10' UT1 to 3x1' AN, according to my Interactive. For me nothing beat a year or so of this LSS (for Lactate clearance) plus the short sharp stuff to have a rest before racing.

LSS?

I wasn't aware that intervals could also work at lower UT1 type intensities? I had assumed that they all comprised of the "short sharp stuff"?

If intervals have a value below that of almost-flat out, then they immediately become less intimidating and therefore more attractive to me

Any further elaboration would be greatly appreciated.

[jamesg]

Even keeping Lactate at around 2mM (<AT) is no stroll on the beach, so our friends who write the Interactives and similar kindly let us split up the longer pieces.
See here:
http://therowingcompany.com/training/interactive

Training has to be either long and low aerobic power for lactate clearance (= endurance), or high power and short for the other energy routes if we need these too. The format, interval or continuous, just makes it easier and has been sold to us as a way to keep the average power higher or as high but for longer time. However the main training watershed is Fast or Slow, or how we split it up in terms of Power, not how we split it up in time. But using intervals can be of great help: 40' and 4 x 10' UT1 are not the same thing.

[ArmandoChavezUNC]

Given I've seen some research on things like Tabada-type intervals and the benefits of Fartlek sessions, I cannot reconcile the opposing views.

So, I'd greatly appreciate some clarification or if possible, some definitive as to what value is gained from interval work.

If you are training for a 2k, interval training is absolutely necessary to maximize your fitness and achieve your fastest possible time.

"long and slow" should be the bulk of your training, however, you should also do a couple of sessions a week that work on your anaerobic threshold. I'm not sure who these people are who told you not to worry about doing intervals. Perhaps their goal in training wasn't to get the best 2k time.