One way to perform interval training is to determine your intervals based on your heart rate response. IT alternates workout periods of intensity with periods of recovery and can be used with both cardiovascular exercises and resistance training. When using a heart rate to determine intervals, you will be participating in cardiovascular exercises. You may want to wear a heart rate monitor for easy heart rate calculation.
Target Heart Rate
To use your heart rate response, you first must calculate your target heart rate. Your maximum heart rate is determined by subtracting your age from 220. You can calculate your low target heart rate beats per minute by multiplying MHR by .65 and your high range by multiplying your MHR by .85. Your pulse can be felt on the side of your neck or on the underside of the thumb side of your wrist. During your workout, count the beats for 10 seconds and multiply that number by six to determine your beats per minute.
Time
The goal with IT is to maintain your periods of high intensity for 30 to 60 seconds. Your fitness ability will determine if you are able to increase this duration. The high intensity intervals are followed by a low intensity recovery interval of at least double duration. For example, if you maintain high intensity for one minute, follow this with two minutes of low intensity. You may need a longer recovery if your heart rate does not slow down.
High Intensity
Your workout should always begin with a warm-up. Regardless of whether your activity choice is walking, running, swimming, cycling or some other cardiovascular exercise, you will set your intensity based on your heart-rate range. If you are running, increase your pace for 30 seconds and then find your pulse to determine your beats per minute. This number should be at or over your high target range. If not, on your next interval, speed up your pace. If you are over your MHR, slow down your pace.
Recovery
Your recovery interval should be at a pace that returns your heart rate to your lower target range. If you have determined your recovery interval to be one minute, at 30 seconds find your pulse. If your heart rate has not slowed down, extend the length of your recovery interval until it returns to the lower range and next recovery, slow down your pace. If your heart rate recovers quickly, speed up your pace for your next recovery interval.
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