since the birth of the high-intensity interval revolution, more and more people are utilizing shorter and sharper workouts to lose fat, improve conditioning and boost maximal oxygen uptake. interval training has seen somewhat of a boom within the last few years. you might have even linked it to the dominant energy system of your sport too (if not then bompa’s ‘periodization‘ is a good resource to start with). one common theme that runs through interval training methods though is that the more intense the work interval, the longer the necessary recovery. firstly, for the majority of interval training systems you’re working hard but not maximally. even some of the more intense sessions only require a 90% max effort.
the second difference is that you don’t incorporate active recovery between intervals either. as you can see, not only did the smit group use a higher relative intensity, they allowed short work interval maximize output too. aim to hit the same peak wattage each rep. other than the key outcome measures of high intensity and low work to rest ratio, the actual mode you use is up to you. if this is the first time you’ll be working at this intensity you want to try and reduce all other variables to focus on maintaining a high effort. the rowing machine and running sprints offer a more full body alternative for those who wish to incorporate other, more technical modes. a comprehensive and detailed online course teaching you everything you need to know to be a successful and authoritative fitness article writer.
with supramaximal interval training, intervals are performed at an all-out effort— as hard as you can possibly go, says richard metcalfe, that means that you can’t apply smit to all workouts, though. how to set up an upper/lower split workout program. important supra-maximal intensity interval training (smit) uses short periods of all-out work why use supra-maximal exercise?, supramaximal exercise example, supramaximal exercise example, supramaximal interval training cycling, smit training program, supramaximal intensity.
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