Effective interval training for optimal results

Determining your target heart rate for intense workout.

Performing a proper and effective workout program requires following the plan with proper form, solid effort and concentration. A key aspect of this is determining the appropriate intensity of each interval. This can be found by determining your target heart rate through a simple pulse rate test. The fastest your heart can beat before it becomes too difficult to continue is your target rate.

woman running

One type of workout that can be incorporated into this program is sprinting. This involves performing 10 x 400m fast sprints at your target intensity, with a 10 minute rest in between. This can be done in a pool or on a track, but make sure to have enough space to properly sprint if doing it on an outdoor track.


Additionally, make sure to do the last sprint at full intensity for maximum benefit, but be aware that it will require a lot of energy. Another exercise to include is the interval workout, which involves 20 x 830m with different distances and times, followed by a 30-40 minute rest period. The workout should be performed at your target heart rate.


It is important to note that this plan should be adapted to your individual performance level, fitness and goals. Additionally, it's important to listen to your body and if you experience any problems or injuries, deal with them before moving on to the next stage.

An example is, doing an initial sprinting session for 2 days, allowing your body time to adapt and prevent injury. Also, keep in mind that, in order to perform sprints at your desired intensity, you cannot run any faster than your target pace. Therefore, it is crucial to work towards achieving your target heart rate in your sprinting intervals. Always warm up by jumping rope with your training jump rope!