Interval Training: Build Speed and Endurance
Interval training alternates between periods of high intensity and recovery. It is one of the most effective ways to improve performance.
What is Interval Training?
Interval training alternates between periods of high intensity and recovery. It is one of the most effective ways to improve performance.
Why It Works
- Improves speed
- Builds endurance
- Increases efficiency
Types of Intervals
- Short intervals (30–60 sec)
- Long intervals (2–10 min)
- Over-under intervals
Example Workout
5 × 3 min hard effort with 2 min recovery
Common Mistakes
- Too much intensity
- Poor recovery
- Lack of structure
When to Use It
- Performance phase
- Speed development
- Race preparation
Endurly helps you create structured interval workouts tailored to your level.