What defines interval training?

Interval training is characterized by alternating periods of high intensity work followed by periods of rest or low-intensity activity. This method is designed to improve both aerobic and anaerobic fitness. The high-intensity segments push the body to work hard, increasing heart rate and exertion levels, while the rest periods allow for recovery. This combination enhances overall performance more effectively than steady-state training, helping athletes build speed, endurance, and power.

Continuous training for long durations, endurance exercises, and low-intensity steady-state training do not incorporate the vital element of alternating between intense effort and recovery, which is essential in interval training to achieve specific fitness goals efficiently.