A rose is a rose, and a 4×8 interval session is a 4×8 interval session, right? But what if the pacing and the structure of that interval can make the intensity dramatically different? It turns out, not all intervals are created equal.
In this workshop, Dr. Stephen Cheung discusses a study comparing steady-state versus fast-start intervals, then uses Xert software to model how a fast-start interval can be a lot more intense.
The research suggests that the design of intervals can determine how much benefit or training stimulus you receive, particularly when it comes to how steady they are—or conversely, how fast you start before tapering to a desired level.
Rønnestad, B.R., Rømer, T., Hansen, J. (2020). Increasing oxygen uptake in well-trained cross-country skiers during work intervals with a fast start. International Journal of Sports Physiology and Performance, 15, 383-389. https://doi.org/10.1123/ijspp.2018-0360