/ interval training
Does anybody have any advice on interval programmes or training? Im limited to a rower and treadmill as Im offshore.
on a treadmill
easy jog 10 minuite warm. Then run fast for 1/4 mile then jog 1/4 mile, repeat 4 times or as many as you can, 8 should take a hour.
Basically try and get your efforts to add up to around 20 minutes.. at least 15.
So 3-4 x 1 mile, 5-6 x 1k.. 8 x 800m.. rest should be 100-50% of your effort.
on a rower - warm up for 500-1000m then go full out for 20sec - check the distance you do in 20 sec
set the rower to 20 sec efforts with 20 sec rests - go for it always aiming to match the original distance in each 20 sec - repeat until you fail to match your distance 2 reps in succession at max effort - should be able to do 6 or more efforts
watch your distance and number of reps grow with time
Skipping rope! Depending on your goals, Google 'Tabata' and adjust the protocol accordingly.
Thanks everybody. Is there a recommended time for max effort interval sessions? Id been doing 40mins of hills on the machine but think that may be too long. I was burst.
Shani, Ive got a nice weighted skipping rope with me but the gym ceiling is to low.
And how much times is best a week? I read 3-4x is plenty and any more plyometric or hard intervals can be not so good.
At the moment I'm in the same boat (not literally) but for the last couple of weeks I've been doing intervals on the treadmill.Warm up for 6 min at a reasonably ok pace for me (12km/hr) then 1 1/2 minutes fast, 2 1/2 minutes recovery. This is roughly equivalent to 400m sprint intervals I've done onshore (yes a slow sprint...). In the recovery periods I adjust my pace so my heart rate comes back down to 150 which for me means I'm recovered enough to go for another sprint. Some reading I did suggested you should be aiming to do about 8 sprints in the session, so far I worked up to 7 sprints and as my legs have acclimatized I'm managing alternate days. Including warm up and warm down the session takes me 40 minutes.
Trying to stay balanced on the treadmill when the sea is rough is a decent enough challenge.
Do you know how often a week is recommended for the intervals? I dont want to over do it.
I'm listening to how my legs feel at the moment and I think if I tried to do intervals more often than every other day then one of my tendons would explode fairly shortly after. I'm putting in stretching/gentle recovery sessions on the inbetween days as well. The first week I needed 2 - 3 recovery days between sessions but my legs are toughening up quite nicely at the mo.
Cheers for that. Makes sense...
Do you have a helideck and occasional reasonable weather?
Got a helideck but with rain, 80mph winds and full PPE regs.
I have recently found a brutal new setting on the rower under Standard list called: 500/1. It's basically a 500mtr row followed by a one minute rest I have been targeting sub 1.50 for the 500 mtrs for ten reps. It's a killer but very good as it's short workout.
cheers will have a look tomoro
see 2.. 2-3 hard effort sessions is normal. I do high mileage so don't do that. But will try 1-2 but often just tempo sessions. But at first I'd go 2.
I read this article a while back and this thread reminded me of it. I haven't tried it myself (I prefer kettlebell circuits or barbell complexes for interval cardio/conditioning) but it might be of use to you.
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