Interval training is more than just a fitness buzzword; it’s a proven method to develop both strength and endurance—the foundation of hybrid athleticism. At SQD5 Training, we use tailored interval strategies to help our clients systematically improve performance while preventing burnout.
How Interval Training Works
Interval training alternates between periods of intense effort and controlled recovery. This method allows you to push your limits while giving your body time to adapt. Here’s how it engages both energy systems:
- Aerobic System: Boosted during longer, sustained efforts in intervals, building endurance and stamina.
- Anaerobic System: Strengthened during short, intense bursts of work, improving power and speed.
For example, a workout might include 3 minutes of rowing at a moderate pace, followed by 1 minute of sprinting. This alternation pushes both systems to adapt, improving overall fitness.
Types of Intervals
- Short Intervals (30-60 seconds):
- Focus on quick bursts of energy and recovery.
- Ideal for beginners or targeting anaerobic power.
- Longer Intervals (2-5 minutes):
- Sustain moderate-to-high effort, improving aerobic capacity and stamina.
- Great for advanced hybrid athletes balancing endurance with strength.
- Mixed Modal Intervals:
- Combine movements like rowing, kettlebell swings, or burpees.
- This style, used in SQD5 Training’s AESTHETIC program, challenges multiple energy systems at once.
Progression: The Key to Success
Without progression, interval training plateaus. At SQD5 Training, we gradually increase intensity, duration, or complexity to keep clients improving.
- Example: Start with 30 seconds on, 30 seconds off intervals, then progress to 60 seconds on, 30 seconds off as endurance builds.
- Introduce resistance or multi-movement circuits as clients advance, incorporating exercises like wall balls or weighted carries.
Benefits Beyond Fitness
Interval training doesn’t just improve physical capacity; it also trains mental toughness, teaching athletes to push through discomfort and recover quickly. At SQD5 Training, we prioritize safety and progression, ensuring that our clients stay motivated and injury-free.
