Effects of Interval Training on Stress and Recovery

Endurance training programs are often based on long, steady efforts. These are excellent for building a base of aerobic conditioning, but are they the only suitable method for training program design?

The other option is high-intensity interval training. Rather than plod along continuously for hours on end, intervals intersperse periods of higher intensity with rest periods of low intensity exercise.  The exact structure of an interval training session can vary hugely depending on the goal of the program (more on that in future blogs).

This post is going to focus on how intervals can be used to maintain performance when an athlete perhaps isn’t feeling too great and needs a break from the monotony of long steady sessions.

Firstly, when you don’t feel like doing a session but know it’s important to get some training in, intervals may be the answer. A recent study comparing perceived exertion during cycling when doing continuous or interval exercise found that at equivalent work intensity, intervals were perceived as easier than continuous exercise ⁽¹⁾. So maybe when that ride seems just too much, a short sharp interval session might be the way to go.

Intervals might also be a good alternative for those at risk from overtraining or when approaching competition. A study on elite swimmers found that over a 12 week period, intervals reduced stress and increased recovery levels ⁽²⁾.

The effectiveness of using intervals at various stages of the training cycle will be discussed in later posts, but in the meantime, maybe it’s worth giving it a go and adding something different to your training.

References:

1. Kilpartick, Greeley & Ferron (2015) A comparison of the impacts of continuous and interval cycle exercise on perceived exertion. European Journal of Sport Science. Mar 16:1-8.

2. Elbe, Rasmussen, Nielsen & Nordsborg (2015) High intensity and reduced volume training attenuates stress and recovery levels in elite swimmers. European Journal of Sport Science. Apr 13:1-6.