1. 4 minutes warmup	75 watts resistance
2. 8 minutes higher effort	125 watts resistance
3. 4 minutes recovery	75 watts resistance
4. 8 minutes higher effort	125 watts resistance
5. 4 minutes cooldown	75 watts resistance

28 minutes total training time

Another means for enhancing the exercise effort within a similar half-hour time frame is to perform more intervals. Because each interval is relatively brief, the training intensity can be increased for the harder workout segments. For example, an interval treadmill running session could be programmed as follows for people with relatively high levels of fitness:

28 minutes total training time

If exercise time is a concern, interval training can provide a pretty challenging workout in a rather brief duration. Shortening the hard intervals to 2 minutes each increases the anaerobic energy component and requires less total workout time to experience an excellent training effect. The following sample exercise program for stationary cycling intersperses 2-minute intervals of high and low training effort.

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Related Articles      Fitness Center      by Wayne Westcott

Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength ...more

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