We all know that properly executed interval training can improve our lactate threshold and make us mentally tougher.
Want to get even more benefits from your sessions? Then step up to Variable Intensity Interval Training (VIIT).
Researchers at the University of Kent found that by changing intensity within individual intervals, athletes saw greater increases in their VO2Max. In the study, each interval combined a 5 min block at 77% effort with 30 sec at 100% effort. Six of these intervals were separated by 2:30 min of recovery. The cumulative additional time at high intensity is what made the difference.
Appending these 30 sec surges to an LT interval can work equally well in cycling or running. And, because you’re managing precise changes of speed, it requires that you be more present during the workout.