How to Structure Intervals

Define the Goal

Interval training should always start with a clear goal. Whether you want to improve speed, endurance, or threshold, the structure of the workout depends on what you are trying to develop.

Choose Duration

Short intervals focus on speed and anaerobic capacity, while longer intervals help build endurance and threshold performance. The duration should match the training objective.

Set Recovery

Recovery between intervals allows you to maintain quality. Too little recovery reduces performance, while too much reduces the overall training effect.

Control Intensity

Each interval should be repeatable. The goal is to maintain consistent quality across all repetitions, not to push maximally in the first one.

Balance the Session

A well-structured session balances work and recovery so that the athlete finishes strong rather than fading early.