Interval training is very popular training method and is most often associated with difficult workouts with High Intensity Interval Training.
This type of training uses both a work interval and a rest interval to guide the workout.
Most people are trying to increase the intensity or duration of the work interval and decrease the length of the rest interval.
The general thought process is you’re attempting to develop the ability to work harder for longer without needing as much rest.
This line of thinking doesn’t take your energy systems into consideration which is the reason too much high intensity interval training can actually hinder your results.
One of our favorite training principles sums this up nicely.
It’s not how much work you can do, it’s how much work you can recover from.
We’re big fans of putting in hard work and in order to reap the benefits of your hard work, you’ll need to give some consideration to your recovery.
This post will explain how to use the best interval for boosting recovery.
The Tempo Interval
I first learned about Tempo Intervals from Joel Jamieson and he gives the credit to a legendary track and field coach Charlie Francis.
Charlie was using this training method with some of the fastest athletes on the planet.
This interval wasn’t being used to help his sprinters increase their speed…this interval was being used to increase their recovery.
Sprinters regularly push for maximum intenstiy which is incredibly demanding and exhausting.
Charlie incorporated Tempo Intervals because he believed these allowed his athletes to recover faster between training sessions.
The good news is that Tempo Intervals can be done by anyone to improve recovery.
How To Perform Tempo Intervals
As mentioned earlier, Interval training is composed of a work interval and a rest interval.
Tempo Intervals have 10 to 15 seconds of work at a moderate intensity (70% Max) followed by 60 seconds of active recovery (as opposed to an interval of complete rest).
The sweet spot for Tempo Intervals falls between 10 minutes to 20 minutes of work.
The trick to doing these properly lies with the intensity.
Too much intensity can impair recovery and not enough intensity simply isn’t as effective.
This is one of the biggest reasons we recommend Morpheus because it has this training application built in and it’s customized for the user.
One of the best things about Tempo Intervals is that you can you almost any exercise. Running, biking, rowing, jumping rope, and medicine ball throws are all fantastic options.
When To Use Tempo Intervals
With respect to one’s overall training, every day shouldn’t have the same level of intensity.
One of our favorite quotes from Pavel Tsatsouline is “If you don’t have heavy days then you don’t need light days.”
Pavel is famous for “waving the load” and finding simple ways to change the intensity and volume of a training session.
If you’re able to consistently train on the same days at the same time, you could simply program in 10 to 20 minutes of Tempo Intervals the day after a hard training session.
For busy adults that require a more flexible training schedule, you could add 10 minutes of Tempo Intervals at the end of a high intensity training session.
Conclusion
Remember that more doesn’t equal better.
The real value from putting in the work is being able to recover from the effects.
Doing the work gives you the opportunity to recover and improve.
Incorporate Tempo Intervals into your training for better recovery and better results.
