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Table 2: General guidelines for interval training

Length of Interval Number of Intervals Work: Rest ratio

15” 20+ 1: 5-10

30” 10-20 1: 2-3

60” 5-10 1:1.5

120” 3-5 1:1

5-10’ 1-2 1: 0.5

Source: “Interval Training: Conditioning for sports and general fitness.” Edward Fox and Donald
Matthews. WB Saunders Company, 1974.

An alternative form of interval training is called Fartlek which is Scandinavian for
speedplay. Fartlek training is a type of free-form interval training and is an excellent way for
non-competitive athletes to incorporate interval training. Rather than performing a specific
number of intervals for a specific amount of time, intensity is increased whenever a trainee
wishes. This might be a sprint up a hill during a bike ride, or a several minute increase in
intensity during a workout on the treadmill. The effort would be followed by several minutes of
lower intensity activity to allow for recovery. Table 2 provides a sample interval training for
untrained individuals seeking fat loss.

Table 2: Sample Interval Training Program

Frequency # intervals Interval length Rest time Intensity

(times/week) (seconds) (second) (% of max.)

Week 1 2 2-3 15-30 30-60 70

Week 2 2 3-5 15-30 30-60 70

Week 3 2 6-10 15-30 30-60 75

Week 4 2-3 2-3 30-60 60-90 75-80

Week 5 2-3 3-5 30-60 60-90 75-85

Week 6 2-3 6-8 30-60 60-90 85-90

Week 7 2-3 2-3 60-90 60-90 90-95

Week 8 2-3 3-5 60-90 60-90 90-95

Frequency: Additional aerobic workouts would consist of standard moderate intensity, longer

duration activities (see guidelines for aerobic training)

Interval length : If a trainee is capable of performing the longer interval at the outset, they

should go ahead and do so.

Rest time: If trainees perform the longer interval length, they should use the longer rest time.

Intensity: This is intensity of maximum capacity. Recovery intervals should be performed at

60% of max. or less.

After an 8 week interval training program had been completed, interval training would be
discontinued for several weeks to allow for recovery.

Reference cited

1. “Interval Training: Conditioning for sports and general fitness.” Edward Fox and Donald
   Matthews. WB Saunders Company, 1974.