Football, baseball, and rugby coaches often use interval training so that their players develop greater strength, power, and speed. The workout, which involves a series of sprints or similar aerobic activities with rest periods in between, boosts an athlete’s anaerobic threshold. Players will benefit greatly from three types of interval exercises: short, moderate, and long.
Shorter intervals involve sprints of 30 seconds or less with rest periods of up to 30 seconds. Athletes should aim for a target heart rate of 95 percent to 100 percent. For moderate intervals, players should train at about 90 percent of their top speed for two to four minutes at a time, with as little as 30 seconds or as much as 2 minutes of rest between sprints.
A long interval training session should be done in blocks. Each block should last 8 to 15 minutes, followed by as much as 5 minutes of rest. To achieve the best results, workouts of longer intervals should include four to five repetitions once or twice a week.
About Adam Greene
Residing in Melville, N.Y., Adam Greene has coached baseball, football, and rugby teams. A graduate of Hofstra University, Greene was the captain of the rugby team. Currently, he is a Partner at Greene & Company, LLP, in Melville, N.Y.