Interval training is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or break periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.[1] Varying the intensity of effort exercises the heart muscle, providing a cardiovascular workout, improving aerobic capacity and permitting the person to exercise for longer and/or at more intense levels.[2]
Interval running provides a balanced mix of activity and rest, helping beginners gradually build their stamina and fitness without overexertion. Some interval running exercises include pyramid intervals, hill repeats, and staircase intervals.[citation needed] Soichi Sakamoto, who coached the University of Hawaii, was an early advocate of interval training for his competitive swimmers, and Indiana Coach James Counsilman, who had a Doctorate in Exercise Physiology was highly innovative in advancing the use of interval training for his swimmers as well.[3]
Interval training can refer to the organization of any cardiovascular workout (e.g., cycling, running, swimming, rowing). It is prominent in training routines for many sports, but is particularly employed by runners.[2][4]