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interval training for running - are the distances & times default or personalised?

Gary
over 2 years ago

hi all

I'm taking an interest in interval training, as fitness for field hockey.

I am a noob steady state runner and was looking at options for interval training in the Run activity on my fenix 6s

So, under "Run", "training", "intervals" i have:

5 x 0.4km
1m 30s rest

Is this a default setting that everyone gets or is it personalised to me and whatever relevant data my Fenix thinks it has on my fitness, etc?

There's no pace defined either.

Will the 5 x 0.4km or rest lengths change too, over time, if i use the setting i.e. adjusting if my performance improves?



thanks,

Gary

  • +1 over 2 years ago

    No, they are the default. 0.4km = 400 meters, which is the length of a standard athletics track, and is a staple in many training plans. Yes, it is pretty basic, but honestly, intervals don't need to be very sophisticated to yield significant fitness benefits.

    If you go to the Workouts section of Garmin Connect, you will be able to customize intervals to your heart's content - varying workout length/duration, recovery duration, intensity and types of target, etc.

    The Daily Suggested Workout (Run settings> Training> Today's suggestion) is a feature that will adjust based on your performance, and will offer a range of different workouts over time.

  • 0 over 2 years ago in reply to mcalista

    thank you VERY much

    i was looking at some interval training guides and it seems it can be pretty complex

    - 1 example was based around your lactate threshold. Work out your best pace for a 30 mins run (to get your lactate threshold), then you use it to work out your 400m pace then go faster than that in your intervals

    - another one was to work our your Maximal Aerobic Speed (supposedly different to lactate threshold but in terms of demands put on the athlete, they're close - both are a percentage of VO2max), then work out pace, use a multiplier and your interval duration to work out the distance you HAVE to run in that time e.g. if one did 15s on 15s off, you might be at 110% of your MAS and if your pace was 4.55 m/s, then you'd aim to run 75m in 15s