Interval training
Interval training alternates short bursts of harder effort with periods of easier recovery.
Definition
Interval training is a way of structuring a workout by switching between higher-effort intervals and easier recovery intervals, rather than holding one steady pace throughout. A simple example is running or cycling hard for a set time or distance, easing off to recover, and then repeating the pattern for several rounds.
The recovery periods let you put more quality into each hard effort, so the method is popular in running, cycling, swimming and many gym-based sessions. It is a flexible framework: beginners can start with short efforts and long, gentle recoveries, then adjust the balance as they get used to it.
Where you’ll hear “interval training”
Sports that use this term:
Running
The most accessible endurance sport — no venue, just shoes and the open road or trail.
Cycling
A low-impact endurance sport that doubles as transport, exercise and adventure.
Swimming
A full-body, low-impact endurance sport suitable for almost every age and ability.
HIIT
High-intensity interval training that alternates short bursts of hard effort with brief recovery.
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Tactics
- Pacing strategyPlanning how to distribute effort across a race so energy lasts the full distance without fading.
- Negative splitA pacing tactic where an athlete covers the second half of a race faster than the first.
- Interval-training strategyStructuring a workout as bursts of hard effort separated by recovery to build fitness efficiently.
- Pick and rollA two-player basketball action where one player screens for the ball-handler, then rolls to the basket.
Facilities
- Athletics trackAn oval multi-lane running track, usually 400 metres per lap, used for sprints, distance running and relays.
- Swimming poolA water-filled basin, divided into lanes for competition, used for swimming and other aquatic sports.
- GymAn indoor facility equipped with free weights, machines and cardio equipment for strength training and general fitness.
Strategies
- Pacing and Energy ManagementPacing and energy management is the overarching plan for distributing a limited supply of physical effort across an event so you avoid fading early and finish strong.
- Tapering and PeakingTapering and peaking is the strategy of easing training load before a key event so fitness stays high while fatigue clears, timing peak form for the day itself.
Player roles
- Pace-SetterThe player who sets and controls the tempo of play or the rhythm of an endurance effort, dictating how fast the game or race unfolds.
- Utility playerA dependable, versatile player who can competently fill several different positions as the team needs, rather than specialising in just one.
- Ball-winnerA ball-winner is the player tasked with regaining possession through pressing, tackling and interceptions — a team's tireless defensive workhorse.
- PlaymakerThe playmaker is a team's creative hub — the player who orchestrates attacks, controls the tempo and distributes the ball so teammates can score.
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- 2026-08-04
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