ld occur, ATP-PC system would be depleted within seconds and anaerobic glycolysis would be used to produce ATP causing lactic acid to build up to higher levels. Studies have shown that interval training can be as much as 2.5 times as much intensity as of continuous levels before lactic acid levels are comparable. Now that it is shown that intermittent exercise is more effective for training the anaerobic system than continuous; it is possible to discuss the type, duration and intensity of the work interval and the relief interval. Athletes must apply an overload during the work interval that is specific to their sport. This overload principle is applied through five variables:1. Rate and distance of work interval2. Number of repetitions during each workout3. Time of relief interval4. Type of activity during relief interval5. Frequency of training per weekIntensity for training ranges from medium-duration intervals performed at moderate intensities to hard intensities or short-duration intervals performed at even higher intensities. It is also possible to figure out the work interval by considering performance time of the work interval; the faster the time the more anaerobic the activity. Different ways of determining sufficient rate can vary. One such way is monitoring a target heart rate that is 5% to 15% above the heart rate measured at the lactate threshold. Another method is based on the number of work intervals that can be performed during the set or during the total workout. If at least five repetitions cannot be performed because of exhaustion, then the pace is too intense. But if more than eight repetitions can be performed then the pace is too easy. A method has been worked out for easy application at the track, at the pool or at the skating rink. For distances in between 50m and 200m times should be 1.5 to 5 seconds slower than best time. For distances of 100m and 200m add three to five seconds to best times. For...
