Extensive interval training is one of the most effective methods for lastingly improving your fatigue resistance, oxygen uptake and muscle metabolism. Whether you want to optimise your basic endurance or sustain more intense loads for longer, this training method can be your key to success. In this article, you'll learn everything about the physiological and psychological effects, the right intensity and how the training is structured.
What is extensive interval training?
In extensive interval training, longer exertion phases alternate with short, active recovery breaks. In contrast to intensive interval training, which relies on maximal efforts, the load here stays in the medium intensity range (60–90 % of maximum performance) but is also considerably higher than in classic basic endurance training.
The focus lies on improving fatigue resistance and the ability to deliver submaximal performances over a longer period. Because of the longer duration of the exertion phases, these are also called extensive intervals.
The physiological effect of extensive interval training
Extensive interval training promotes a range of adaptations that noticeably improve your physical performance capacity:
- Improved capillarisation: Through training, the body forms new capillaries (small blood vessels) that allow the muscles a better supply of oxygen and nutrients.
- Increased oxygen uptake: The cardiovascular system works more efficiently, so that more blood and thus more oxygen reaches the muscles – especially during longer exertion.
- Stronger respiratory muscles: Important breathing muscles such as the diaphragm, the intercostal muscles (Musculi intercostales) and the abdominal muscles are strengthened and made more enduring through training. This means that even during intense exertion you breathe more efficiently and tire more slowly.
- Running economy: If you pay attention to your running technique at the same time, you move more efficiently, save energy and can either deliver the same performance with less effort or achieve higher performance with the same energy.
- Thermoregulation and sweating: Training supports the natural thermoregulation that prevents your body temperature from rising too sharply during training. A well-trained body learns to sweat more efficiently and to release heat better, keeping your performance capacity intact even during long training sessions.
- Glycogen stores – your body's limited energy source: Glycogen is the stored form of carbohydrates and one of the main energy sources for your muscles. The glycogen stores are located mainly in the muscles (about 300–400 g) and in the liver (approx. 70–100 g). These stores are limited and can only be filled up to the point mentioned, but they play an important role in sustaining intense endurance loads before performance drops sharply. With regular extensive interval training, you promote the (relatively small but nonetheless significant) enlargement of the glycogen stores and can maintain intense loads over a longer period.
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The psychological benefits
In addition to the physical adaptations, training also brings mental benefits:
- Improved switching ability: The constant interplay between exertion and recovery trains your ability to react quickly to changing demands.
- Increased mental resilience: Through regular intense training over several minutes, you develop better stamina – a decisive advantage in competition- but also in everyday situations.
Intensity, exertion duration and breaks in training
For the training to be effective, the following parameters must be observed:
- Intensity: 60–90 % of maximum performance. The load should be challenging, yet still sustainable over a longer period.
- Exertion duration: 2–6 intervals of 8–15 minutes each.
- Breaks: Up to about 3 minutes of active recovery (e.g. walking or light jogging).
An example of a training session:
- Warm-up (10–15 minutes): Easy running or cycling to prepare the muscles and metabolism.
- Load: 4 x 10 minutes at 70–80 % of maximum heart rate.
- Break: 2 minutes of active recovery between the more intense phases (brisk walking or light jogging).
- Cool-down (10 minutes): Easy cool-down run or stretching to promote recovery.
Tips for effective extensive interval training
- Heart rate monitoring: Use a heart rate monitor to make sure you're training in the right intensity range.
- Progressive increase: Increase the exertion duration or intensity step by step in order to achieve long-term progress.
- Recovery: Plan enough recovery phases between training days to avoid overloading – at least 2-3 days between two extensive interval sessions.
- Variety: Vary your training mainly with basic training but also with intensive interval training.
Conclusion
Extensive interval training is an effective tool for improving your endurance, fatigue resistance and overall performance capacity. With targeted adjustments to intensity and exertion duration as well as the right break length, you'll soon feel your training performance rise. So what are you waiting for? Start your next session and discover the potential of your body!
