This is one of the best types of training. It involves structured periods of exercise and recovery, aimed at developing the aerobic and anaerobic energy systems. The main benefit of this type of training, is that the body’s tolerance to lactic acid is enhanced. When exercising at a high intensity, the body cannot provide enough energy from the aerobic system, so the lactate system must be used to provide the remainder of the energy. Interval training improves performance in two ways:-
- It increases the ability of the body to tolerate high levels of lactic acid.
- It improves the rate at which lactic acid is removed from the muscles.
- This type of training should be incorporated into every training regime, to maximise performance and reduce recovery time.