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mw-list-item"><a href="https://de.wikipedia.org/wiki/Intervalltraining" title="Intervalltraining – German" lang="de" hreflang="de" data-title="Intervalltraining" data-language-autonym="Deutsch" data-language-local-name="German" class="interlanguage-link-target"><span>Deutsch</span></a></li><li class="interlanguage-link interwiki-eo mw-list-item"><a href="https://eo.wikipedia.org/wiki/Intervala_trejnado" title="Intervala trejnado – Esperanto" lang="eo" hreflang="eo" data-title="Intervala trejnado" data-language-autonym="Esperanto" data-language-local-name="Esperanto" class="interlanguage-link-target"><span>Esperanto</span></a></li><li class="interlanguage-link interwiki-fr mw-list-item"><a href="https://fr.wikipedia.org/wiki/Entra%C3%AEnement_fractionn%C3%A9" title="Entraînement fractionné – French" lang="fr" hreflang="fr" data-title="Entraînement fractionné" data-language-autonym="Français" data-language-local-name="French" 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class="mw-body-content"><div class="mw-content-ltr mw-parser-output" lang="en" dir="ltr"><div class="shortdescription nomobile noexcerpt noprint searchaux" style="display:none">Type of training exercise</div> <p><b>Interval training</b> is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or break periods. The high-intensity periods are typically at or close to <a href="/wiki/Anaerobic_exercise" title="Anaerobic exercise">anaerobic exercise</a>, while the recovery periods involve activity of lower intensity.<sup id="cite_ref-macinnis_1-0" class="reference"><a href="#cite_note-macinnis-1"><span class="cite-bracket">[</span>1<span class="cite-bracket">]</span></a></sup> Varying the intensity of effort <a href="/wiki/Exercise" title="Exercise">exercises</a> the heart muscle, providing a <a href="/wiki/Cardiovascular_exercise" class="mw-redirect" title="Cardiovascular exercise">cardiovascular workout</a>, improving aerobic capacity and permitting the person to exercise for longer and/or at more intense levels.<sup id="cite_ref-gale_2-0" class="reference"><a href="#cite_note-gale-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup> </p><p>Interval running provides a balanced mix of activity and rest, helping beginners gradually build their stamina and <a href="/wiki/Physical_fitness" title="Physical fitness">fitness</a> without overexertion. Some interval running exercises include pyramid intervals, hill repeats, and staircase intervals.<sup class="noprint Inline-Template Template-Fact" style="white-space:nowrap;">[<i><a href="/wiki/Wikipedia:Citation_needed" title="Wikipedia:Citation needed"><span title="This claim needs references to reliable sources. (October 2023)">citation needed</span></a></i>]</sup> <a href="/wiki/Soichi_Sakamoto" title="Soichi Sakamoto">Soichi Sakamoto</a>, who coached the University of Hawaii, was an early advocate of interval training for his competitive swimmers, and Indiana Coach <a href="/wiki/James_Counsilman" title="James Counsilman">James Counsilman</a>, who had a Doctorate in Exercise Physiology was highly innovative in advancing the use of interval training for his swimmers as well.<sup id="cite_ref-3" class="reference"><a href="#cite_note-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup> </p><p>Interval training can refer to the organization of any <a href="/wiki/Cardiovascular_exercise" class="mw-redirect" title="Cardiovascular exercise">cardiovascular workout</a> (e.g., cycling, running, swimming, rowing). It is prominent in training routines for many sports, but is particularly employed by runners.<sup id="cite_ref-gale_2-1" class="reference"><a href="#cite_note-gale-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-mayo_4-0" class="reference"><a href="#cite_note-mayo-4"><span class="cite-bracket">[</span>4<span class="cite-bracket">]</span></a></sup> </p> <meta property="mw:PageProp/toc" /> <div class="mw-heading mw-heading2"><h2 id="Variations">Variations</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Interval_training&action=edit&section=1" title="Edit section: Variations"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <div class="mw-heading mw-heading3"><h3 id="Fartlek_training">Fartlek training</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Interval_training&action=edit&section=2" title="Edit section: Fartlek training"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <style data-mw-deduplicate="TemplateStyles:r1236090951">.mw-parser-output .hatnote{font-style:italic}.mw-parser-output div.hatnote{padding-left:1.6em;margin-bottom:0.5em}.mw-parser-output .hatnote i{font-style:normal}.mw-parser-output .hatnote+link+.hatnote{margin-top:-0.5em}@media print{body.ns-0 .mw-parser-output .hatnote{display:none!important}}</style><div role="note" class="hatnote navigation-not-searchable">Main article: <a href="/wiki/Fartlek" title="Fartlek">Fartlek</a></div> <p>Fartlek training, developed in Sweden, incorporates aspects of interval training with regular distance running. The name means 'speed play', and consists of distance running with "bursts of harder running at more irregular points, lengths and speeds compared with interval training".<sup id="cite_ref-McArdle_5-0" class="reference"><a href="#cite_note-McArdle-5"><span class="cite-bracket">[</span>5<span class="cite-bracket">]</span></a></sup> For example, a fartlek training session might consist of a warm-up for 5–10 minutes; running at a steady, hard speed for 2 km; rapid walking for 5 minutes (recovery); sprints of 50–60 s interspersed with easy running; full-speed uphill for 200 m; rapid walking for one minute; repeating this routine until the time schedule has elapsed (a minimum of 45 minutes).<sup id="cite_ref-gale_2-2" class="reference"><a href="#cite_note-gale-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup> The development of aerobic and anaerobic capacities, and the adaptability of fartlek – to mimic running during specific sports – are characteristics it shares with other types of interval training.<sup id="cite_ref-gale_2-3" class="reference"><a href="#cite_note-gale-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading3"><h3 id="Walk-back_sprinting">Walk-back sprinting</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Interval_training&action=edit&section=3" title="Edit section: Walk-back sprinting"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>"Walk-back sprinting" is one example of interval training for runners, in which one <a href="/wiki/Sprint_(running)" title="Sprint (running)">sprints</a> a short distance (anywhere from 100 to 800 metres), then walks back to the starting point (the recovery period), to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at predetermined time intervals - e.g. 200 metre sprint, walk back, and sprint again, every 3 minutes. The time interval is intended to provide just enough recovery time. A runner will use this method of training mainly to add speed to their race and give them a finishing kick. </p> <div class="mw-heading mw-heading3"><h3 id="High-intensity_interval_training">High-intensity interval training</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Interval_training&action=edit&section=4" title="Edit section: High-intensity interval training"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1236090951"><div role="note" class="hatnote navigation-not-searchable">Main article: <a href="/wiki/High-intensity_interval_training" title="High-intensity interval training">High-intensity interval training</a></div> <p>High-intensity interval training attempts to decrease the overall volume of training by increasing the effort expended during the high-intensity intervals, which are interspersed with lower intensity periods or rest. In contrast, sprint training is actually the use of intense periods or timed intervals of exercise which exceed the energy expended during the timed intervals in high intensity training.<sup id="cite_ref-karlsen_6-0" class="reference"><a href="#cite_note-karlsen-6"><span class="cite-bracket">[</span>6<span class="cite-bracket">]</span></a></sup> The acronym DIRT is sometimes used to denote the variables : D = Distance of each speed interval, I = Interval of recovery between speed intervals, R = Repetitions of speed intervals, and T = Time of each interval.<sup id="cite_ref-7" class="reference"><a href="#cite_note-7"><span class="cite-bracket">[</span>7<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-NBC_8-0" class="reference"><a href="#cite_note-NBC-8"><span class="cite-bracket">[</span>8<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading2"><h2 id="Effectiveness">Effectiveness</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Interval_training&action=edit&section=5" title="Edit section: Effectiveness"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Aerobic interval training may benefit exercisers by allowing them to burn more calories in a shorter period, and by improving aerobic capability at a faster rate, when compared with continuous-intensity exercise.<sup id="cite_ref-HIITvsContinuous_9-0" class="reference"><a href="#cite_note-HIITvsContinuous-9"><span class="cite-bracket">[</span>9<span class="cite-bracket">]</span></a></sup> In overweight and obese individuals, high intensity interval training employing four sets of four-minute intervals has been shown to improve <a href="/wiki/VO2_max" title="VO2 max">VO<sub>2</sub> max</a> to a greater extent than isocaloric moderate continuous training, as well as to a greater extent than with a protocol using shorter, one-minute intervals.<sup id="cite_ref-HIITvsContinuous_9-1" class="reference"><a href="#cite_note-HIITvsContinuous-9"><span class="cite-bracket">[</span>9<span class="cite-bracket">]</span></a></sup> </p><p>Some exercisers find interval training less monotonous than continuous-intensity exercise.<sup id="cite_ref-mayo_4-1" class="reference"><a href="#cite_note-mayo-4"><span class="cite-bracket">[</span>4<span class="cite-bracket">]</span></a></sup> A number of studies confirm that in young and healthy individuals, sprint interval training appears to be as effective as continuous endurance training of moderate intensity, and has the benefit of requiring a reduced time commitment.<sup id="cite_ref-SIT_review_10-0" class="reference"><a href="#cite_note-SIT_review-10"><span class="cite-bracket">[</span>10<span class="cite-bracket">]</span></a></sup> There is some evidence that interval training is also beneficial for older individuals and for those with coronary artery disease, but further study is required to acquire further evidence.<sup id="cite_ref-SIT_review_10-1" class="reference"><a href="#cite_note-SIT_review-10"><span class="cite-bracket">[</span>10<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-11" class="reference"><a href="#cite_note-11"><span class="cite-bracket">[</span>11<span class="cite-bracket">]</span></a></sup> </p><p>Interval training can improve many aspects of human physiology. In athletes, it can enhance <a href="/wiki/Lactate_threshold" title="Lactate threshold">lactate threshold</a> and improve VO<sub>2</sub> max. Lactate threshold has been shown to be a significant factor in determining performance for long distance running events. An increase in an athlete's VO<sub>2</sub> max allows them to intake more oxygen while exercising, enhancing the capability to sustain larger spans of aerobic effort.<sup id="cite_ref-Giala2014_12-0" class="reference"><a href="#cite_note-Giala2014-12"><span class="cite-bracket">[</span>12<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-13" class="reference"><a href="#cite_note-13"><span class="cite-bracket">[</span>13<span class="cite-bracket">]</span></a></sup> Studies have also shown interval training can induce endurance-like adaptations, corresponding to increased capacity for whole body and skeletal muscle lipid oxidation and enhanced peripheral vascular structure and function.<sup id="cite_ref-Mazurek2014_14-0" class="reference"><a href="#cite_note-Mazurek2014-14"><span class="cite-bracket">[</span>14<span class="cite-bracket">]</span></a></sup> </p><p>There is limited evidence that interval training assists in managing risk factors of many diseases, including <a href="/wiki/Metabolic_syndrome" title="Metabolic syndrome">metabolic syndrome</a>, <a href="/wiki/Cardiovascular_disease" title="Cardiovascular disease">cardiovascular disease</a>, <a href="/wiki/Obesity" title="Obesity">obesity</a> and <a href="/wiki/Diabetes" title="Diabetes">diabetes</a>.<sup id="cite_ref-karlsen_6-1" class="reference"><a href="#cite_note-karlsen-6"><span class="cite-bracket">[</span>6<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-wewege_15-0" class="reference"><a href="#cite_note-wewege-15"><span class="cite-bracket">[</span>15<span class="cite-bracket">]</span></a></sup> It does this by improving insulin action and sensitivity. Generating higher insulin sensitivity results in lower levels of insulin needed to lower glucose levels in the blood. This helps individuals with type 2 diabetes or metabolic syndrome control their glucose levels.<sup id="cite_ref-Giala2014_12-1" class="reference"><a href="#cite_note-Giala2014-12"><span class="cite-bracket">[</span>12<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-16" class="reference"><a href="#cite_note-16"><span class="cite-bracket">[</span>16<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-17" class="reference"><a href="#cite_note-17"><span class="cite-bracket">[</span>17<span class="cite-bracket">]</span></a></sup> A combination of interval training<sup id="cite_ref-18" class="reference"><a href="#cite_note-18"><span class="cite-bracket">[</span>18<span class="cite-bracket">]</span></a></sup> and continuous exercise increases cardiovascular fitness and raises HDL-cholesterol, which reduces the risk of cardiovascular disease.<sup id="cite_ref-The_effect_of_a_high-intensity_interval_training_program_on_high-density_lipoprotein_cholesterol_in_young_men._19-0" class="reference"><a href="#cite_note-The_effect_of_a_high-intensity_interval_training_program_on_high-density_lipoprotein_cholesterol_in_young_men.-19"><span class="cite-bracket">[</span>19<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-20" class="reference"><a href="#cite_note-20"><span class="cite-bracket">[</span>20<span class="cite-bracket">]</span></a></sup> This type of training also decreases waist circumference, <a href="/wiki/Waist%E2%80%93hip_ratio" title="Waist–hip ratio">waist-to-hip ratio (WHR)</a>, and the sum of skin folds on the body.<sup id="cite_ref-Mazurek2014_14-1" class="reference"><a href="#cite_note-Mazurek2014-14"><span class="cite-bracket">[</span>14<span class="cite-bracket">]</span></a></sup> </p><p>This method of training may be more effective at inducing fat loss than simply training at a moderate intensity for the same duration. This is due to the metabolism-boosting effects of high intensity intervals.<sup id="cite_ref-21" class="reference"><a href="#cite_note-21"><span class="cite-bracket">[</span>21<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-22" class="reference"><a href="#cite_note-22"><span class="cite-bracket">[</span>22<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-23" class="reference"><a href="#cite_note-23"><span class="cite-bracket">[</span>23<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading2"><h2 id="See_also">See also</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Interval_training&action=edit&section=6" title="Edit section: See also"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <ul><li><a href="/wiki/Hypoventilation_training" title="Hypoventilation training">Hypoventilation training</a></li> <li><a href="/wiki/Continuous_training" title="Continuous training">Continuous training</a></li> <li><a href="/wiki/Long_slow_distance" title="Long slow distance">Long slow distance</a></li> <li><a href="/wiki/VVO2max" title="VVO2max">vVO<sub>2</sub>max</a></li></ul> <div class="mw-heading mw-heading2"><h2 id="References">References</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Interval_training&action=edit&section=7" title="Edit section: References"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <style data-mw-deduplicate="TemplateStyles:r1239543626">.mw-parser-output .reflist{margin-bottom:0.5em;list-style-type:decimal}@media screen{.mw-parser-output .reflist{font-size:90%}}.mw-parser-output .reflist .references{font-size:100%;margin-bottom:0;list-style-type:inherit}.mw-parser-output .reflist-columns-2{column-width:30em}.mw-parser-output .reflist-columns-3{column-width:25em}.mw-parser-output .reflist-columns{margin-top:0.3em}.mw-parser-output .reflist-columns ol{margin-top:0}.mw-parser-output .reflist-columns li{page-break-inside:avoid;break-inside:avoid-column}.mw-parser-output .reflist-upper-alpha{list-style-type:upper-alpha}.mw-parser-output .reflist-upper-roman{list-style-type:upper-roman}.mw-parser-output .reflist-lower-alpha{list-style-type:lower-alpha}.mw-parser-output .reflist-lower-greek{list-style-type:lower-greek}.mw-parser-output .reflist-lower-roman{list-style-type:lower-roman}</style><div class="reflist"> <div class="mw-references-wrap mw-references-columns"><ol class="references"> <li id="cite_note-macinnis-1"><span class="mw-cite-backlink"><b><a href="#cite_ref-macinnis_1-0">^</a></b></span> <span class="reference-text"><style data-mw-deduplicate="TemplateStyles:r1238218222">.mw-parser-output cite.citation{font-style:inherit;word-wrap:break-word}.mw-parser-output .citation q{quotes:"\"""\"""'""'"}.mw-parser-output .citation:target{background-color:rgba(0,127,255,0.133)}.mw-parser-output .id-lock-free.id-lock-free a{background:url("//upload.wikimedia.org/wikipedia/commons/6/65/Lock-green.svg")right 0.1em center/9px no-repeat}.mw-parser-output .id-lock-limited.id-lock-limited a,.mw-parser-output .id-lock-registration.id-lock-registration a{background:url("//upload.wikimedia.org/wikipedia/commons/d/d6/Lock-gray-alt-2.svg")right 0.1em center/9px no-repeat}.mw-parser-output .id-lock-subscription.id-lock-subscription a{background:url("//upload.wikimedia.org/wikipedia/commons/a/aa/Lock-red-alt-2.svg")right 0.1em center/9px no-repeat}.mw-parser-output .cs1-ws-icon a{background:url("//upload.wikimedia.org/wikipedia/commons/4/4c/Wikisource-logo.svg")right 0.1em center/12px no-repeat}body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-free a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-limited a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-registration a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-subscription a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .cs1-ws-icon a{background-size:contain;padding:0 1em 0 0}.mw-parser-output .cs1-code{color:inherit;background:inherit;border:none;padding:inherit}.mw-parser-output .cs1-hidden-error{display:none;color:var(--color-error,#d33)}.mw-parser-output .cs1-visible-error{color:var(--color-error,#d33)}.mw-parser-output .cs1-maint{display:none;color:#085;margin-left:0.3em}.mw-parser-output .cs1-kern-left{padding-left:0.2em}.mw-parser-output .cs1-kern-right{padding-right:0.2em}.mw-parser-output .citation .mw-selflink{font-weight:inherit}@media screen{.mw-parser-output .cs1-format{font-size:95%}html.skin-theme-clientpref-night .mw-parser-output .cs1-maint{color:#18911f}}@media screen and (prefers-color-scheme:dark){html.skin-theme-clientpref-os .mw-parser-output .cs1-maint{color:#18911f}}</style><cite id="CITEREFMacInnisGibala2016" class="citation journal cs1">MacInnis, Martin J.; Gibala, Martin J. (7 December 2016). <a rel="nofollow" class="external text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407969">"Physiological adaptations to interval training and the role of exercise intensity"</a>. <i>Journal of Physiology</i>. <b>595</b> (9): 2915–2930. <a href="/wiki/Doi_(identifier)" class="mw-redirect" title="Doi (identifier)">doi</a>:<a rel="nofollow" class="external text" href="https://doi.org/10.1113%2Fjp273196">10.1113/jp273196</a>. <a href="/wiki/ISSN_(identifier)" class="mw-redirect" title="ISSN (identifier)">ISSN</a> <a rel="nofollow" class="external text" href="https://search.worldcat.org/issn/0022-3751">0022-3751</a>. <a href="/wiki/PMC_(identifier)" class="mw-redirect" title="PMC (identifier)">PMC</a> <span class="id-lock-free" title="Freely accessible"><a rel="nofollow" class="external text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407969">5407969</a></span>. <a href="/wiki/PMID_(identifier)" class="mw-redirect" title="PMID (identifier)">PMID</a> <a rel="nofollow" class="external text" href="https://pubmed.ncbi.nlm.nih.gov/27748956">27748956</a>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=Journal+of+Physiology&rft.atitle=Physiological+adaptations+to+interval+training+and+the+role+of+exercise+intensity&rft.volume=595&rft.issue=9&rft.pages=2915-2930&rft.date=2016-12-07&rft_id=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC5407969%23id-name%3DPMC&rft.issn=0022-3751&rft_id=info%3Apmid%2F27748956&rft_id=info%3Adoi%2F10.1113%2Fjp273196&rft.aulast=MacInnis&rft.aufirst=Martin+J.&rft.au=Gibala%2C+Martin+J.&rft_id=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC5407969&rfr_id=info%3Asid%2Fen.wikipedia.org%3AInterval+training" class="Z3988"></span></span> </li> <li id="cite_note-gale-2"><span class="mw-cite-backlink">^ <a href="#cite_ref-gale_2-0"><sup><i><b>a</b></i></sup></a> <a href="#cite_ref-gale_2-1"><sup><i><b>b</b></i></sup></a> <a href="#cite_ref-gale_2-2"><sup><i><b>c</b></i></sup></a> <a href="#cite_ref-gale_2-3"><sup><i><b>d</b></i></sup></a></span> <span class="reference-text"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFAtkins" class="citation book cs1">Atkins, William. <a rel="nofollow" class="external text" href="https://go.galegroup.com/ps/i.do?id=GALE%7CCX4021200132&v=2.1&it=r&p=GVRL&sw=w&asid=3f4e83c7d73057a801f6188de9652bda">"Interval Training"</a>. 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title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=J+Strength+Cond+Res&rft.atitle=The+effect+of+a+high-intensity+interval+training+program+on+high-density+lipoprotein+cholesterol+in+young+men.&rft.volume=23&rft.issue=2&rft.pages=587-92&rft.date=2009&rft_id=https%3A%2F%2Fapi.semanticscholar.org%2FCorpusID%3A2914637%23id-name%3DS2CID&rft_id=info%3Apmid%2F19209073&rft_id=info%3Adoi%2F10.1519%2FJSC.0b013e318198fd28&rft.aulast=Musa&rft.aufirst=DI&rft.au=Adeniran%2C+SA&rft.au=Dikko%2C+AU&rft.au=Sayers%2C+SP&rft_id=https%3A%2F%2Fdoi.org%2F10.1519%252FJSC.0b013e318198fd28&rfr_id=info%3Asid%2Fen.wikipedia.org%3AInterval+training" class="Z3988"></span></span> </li> <li id="cite_note-20"><span class="mw-cite-backlink"><b><a href="#cite_ref-20">^</a></b></span> <span class="reference-text"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFRoxburghNolanWeatherwaxDalleck2014" class="citation journal cs1">Roxburgh BH, Nolan PB, Weatherwax RM, Dalleck LC (2014). <a rel="nofollow" class="external text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126312">"Is Moderate Intensity Exercise Training Combined with High Intensity Interval Training More Effective at Improving Cardiorespiratory Fitness than Moderate Intensity Exercise Training Alone"</a>. <i>Journal of Sports Science & Medicine</i>. <b>13</b> (3): 702–737. <a href="/wiki/PMC_(identifier)" class="mw-redirect" title="PMC (identifier)">PMC</a> <span class="id-lock-free" title="Freely accessible"><a rel="nofollow" class="external text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126312">4126312</a></span>. <a href="/wiki/PMID_(identifier)" class="mw-redirect" title="PMID (identifier)">PMID</a> <a rel="nofollow" class="external text" href="https://pubmed.ncbi.nlm.nih.gov/25177202">25177202</a>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=Journal+of+Sports+Science+%26+Medicine&rft.atitle=Is+Moderate+Intensity+Exercise+Training+Combined+with+High+Intensity+Interval+Training+More+Effective+at+Improving+Cardiorespiratory+Fitness+than+Moderate+Intensity+Exercise+Training+Alone&rft.volume=13&rft.issue=3&rft.pages=702-737&rft.date=2014&rft_id=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC4126312%23id-name%3DPMC&rft_id=info%3Apmid%2F25177202&rft.aulast=Roxburgh&rft.aufirst=BH&rft.au=Nolan%2C+PB&rft.au=Weatherwax%2C+RM&rft.au=Dalleck%2C+LC&rft_id=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC4126312&rfr_id=info%3Asid%2Fen.wikipedia.org%3AInterval+training" class="Z3988"></span></span> </li> <li id="cite_note-21"><span class="mw-cite-backlink"><b><a href="#cite_ref-21">^</a></b></span> <span class="reference-text"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite class="citation web cs1"><a rel="nofollow" class="external text" href="https://web.archive.org/web/20081212144440/http://jp.physoc.org/cgi/content/abstract/575/3/901?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&author1=Gibala&andorexacttitle=and&andorexacttitleabs=and&andorexactfulltext=and&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT">"Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance"</a>. Archived from <a rel="nofollow" class="external text" href="http://jp.physoc.org/cgi/content/abstract/575/3/901?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&author1=Gibala&andorexacttitle=and&andorexacttitleabs=and&andorexactfulltext=and&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT">the original</a> on 2008-12-12<span class="reference-accessdate">. Retrieved <span class="nowrap">2006-10-03</span></span>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Abook&rft.genre=unknown&rft.btitle=Short-term+sprint+interval+versus+traditional+endurance+training%3A+similar+initial+adaptations+in+human+skeletal+muscle+and+exercise+performance&rft_id=http%3A%2F%2Fjp.physoc.org%2Fcgi%2Fcontent%2Fabstract%2F575%2F3%2F901%3Fmaxtoshow%3D%26HITS%3D10%26hits%3D10%26RESULTFORMAT%3D%26author1%3DGibala%26andorexacttitle%3Dand%26andorexacttitleabs%3Dand%26andorexactfulltext%3Dand%26searchid%3D1%26FIRSTINDEX%3D0%26sortspec%3Drelevance%26resourcetype%3DHWCIT&rfr_id=info%3Asid%2Fen.wikipedia.org%3AInterval+training" class="Z3988"></span></span> </li> <li id="cite_note-22"><span class="mw-cite-backlink"><b><a href="#cite_ref-22">^</a></b></span> <span class="reference-text"><a rel="nofollow" class="external text" href="http://jap.physiology.org/cgi/content/abstract/102/4/1439">Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women</a></span> </li> <li id="cite_note-23"><span class="mw-cite-backlink"><b><a href="#cite_ref-23">^</a></b></span> <span class="reference-text"><a rel="nofollow" class="external text" href="https://www.nytimes.com/2007/05/03/fashion/03Fitness.html">NYTimes Article on Interval Training "A Healthy Mix of Rest and Motion"</a></span> </li> </ol></div></div> <div class="mw-heading mw-heading2"><h2 id="External_links">External links</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Interval_training&action=edit&section=8" title="Edit section: External links"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <ul><li><a rel="nofollow" class="external text" href="http://health.usnews.com/health-news/articles/2012/06/12/why-try-interval-training-workouts-quick-results">U.S. News & World Report on interval training</a></li></ul> <div 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class="navbox-list-with-group navbox-list navbox-odd hlist" style="width:100%;padding:0"><div style="padding:0 0.25em"></div><table class="nowraplinks navbox-subgroup" style="border-spacing:0"><tbody><tr><th scope="row" class="navbox-group" style="width:8em;text-align:center;"><a href="/wiki/Aerobic_exercise" title="Aerobic exercise">Aerobic exercise</a></th><td class="navbox-list-with-group navbox-list navbox-odd" style="padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Aerobics" title="Aerobics">Aerobics</a></li> <li><a href="/wiki/Cycling" title="Cycling">Cycling</a></li> <li><a href="/wiki/Long-distance_running" title="Long-distance running">Distance running</a></li> <li><a href="/wiki/Endurance_training" title="Endurance training">Endurance training</a></li> <li><a href="/wiki/Hiking" title="Hiking">Hiking</a></li> <li><a href="/wiki/Jogging" title="Jogging">Jogging</a></li> <li><a href="/wiki/Swimming" title="Swimming">Swimming</a></li> <li><a href="/wiki/Walking" title="Walking">Walking</a></li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:8em;text-align:center;"><a href="/wiki/Anaerobic_exercise" title="Anaerobic exercise">Anaerobic exercise</a></th><td class="navbox-list-with-group navbox-list navbox-even" style="padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/High-intensity_interval_training" title="High-intensity interval training">High-intensity interval training</a></li> <li><a href="/wiki/Sprint_(running)" title="Sprint (running)">Sprinting</a></li> <li><a href="/wiki/Strength_training" title="Strength training">Strength training</a> <ul><li><a href="/wiki/Bodybuilding" title="Bodybuilding">Bodybuilding</a></li> <li><a href="/wiki/Bodyweight_exercise" title="Bodyweight exercise">Bodyweight exercise</a></li> <li><a href="/wiki/Flywheel_training" title="Flywheel training">Flywheel training</a></li> <li><a href="/wiki/Suspension_training" title="Suspension training">Suspension training</a></li> <li><a href="/wiki/Weight_training" class="mw-redirect" title="Weight training">Weight training</a></li></ul></li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:8em;text-align:center;">Other</th><td class="navbox-list-with-group navbox-list navbox-odd" style="padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Athletic_training" title="Athletic training">Athletic training</a></li> <li><a href="/wiki/Calisthenics" title="Calisthenics">Calisthenics</a></li> <li><a href="/wiki/Circuit_training" title="Circuit training">Circuit training</a></li> <li><a href="/wiki/Climbing" title="Climbing">Climbing</a></li> <li><a href="/wiki/Cross-training" title="Cross-training">Cross-training</a></li> <li><a class="mw-selflink selflink">Interval training</a></li> <li><a href="/wiki/Muscle_hypertrophy" title="Muscle hypertrophy">Muscle hypertrophy</a></li> <li><a href="/wiki/Outdoor_fitness" title="Outdoor fitness">Outdoor fitness</a></li> <li><a href="/wiki/Physical_therapy" title="Physical therapy">Physical therapy</a></li> <li><a href="/wiki/Stretching" title="Stretching">Stretching</a></li> <li><a href="/wiki/Yoga_as_exercise" title="Yoga as exercise">Yoga</a></li></ul> </div></td></tr></tbody></table><div></div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%">Related</th><td class="navbox-list-with-group navbox-list navbox-even hlist" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/History_of_physical_training_and_fitness" title="History of physical training and fitness">History</a></li> <li><a href="/wiki/Epigenetics_of_physical_exercise" title="Epigenetics of physical exercise">Epigenetics</a></li> <li><a href="/wiki/Exercise_and_music" title="Exercise and music">Exercise and music</a></li> <li><a href="/wiki/Exercise_equipment" title="Exercise equipment">Exercise equipment</a></li> <li><a href="/wiki/Exercise_physiology" title="Exercise physiology">Exercise physiology</a> <ul><li><a href="/wiki/Neurobiological_effects_of_physical_exercise" title="Neurobiological effects of physical exercise">Neurobiological effects</a></li></ul></li> <li><a href="/wiki/Exercise_mimetic" title="Exercise mimetic">Exercise mimetic</a></li> <li><a href="/wiki/Exercise_trends" title="Exercise trends">Exercise trends</a></li> <li><a href="/wiki/Fitness_app" title="Fitness app">Fitness app</a></li> <li><a href="/wiki/Fitness_culture" title="Fitness culture">Fitness culture</a></li> <li><a href="/wiki/Outline_of_exercise" title="Outline of exercise">Outline of exercise</a></li> <li><a href="/wiki/Physical_culture" title="Physical culture">Physical culture</a></li> <li><a href="/wiki/Physical_fitness" title="Physical fitness">Physical fitness</a></li></ul> </div></td></tr><tr><td class="navbox-abovebelow" colspan="2"><div><span class="noviewer" typeof="mw:File"><span title="Category"><img alt="" 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