Interval methods
Interval methods
Scheduled alternation of exertion and recovery;
Pause does not allow complete recovery.
Intensive or extensive interval training, pyramid training
Short/medium/long-term interval training
Extensive interval method example running:
Speed (intensity): 60-80%
Reload density: "rewarding break", series break 3-10 min.
Reload volume: high (12-40 repetitions)
Reload duration: medium (8-12 min. / LZ I)
Pattern: distance 200m - number of runs 20-40 - break 30-90 sec. - Break pattern trotting / 400m distance - number of runs 20-40 - rest 60-90 sec. - Break pattern trotting / 800m distance - number of runs 10-20 - rest 60-120 sec. - Break pattern trotting / 1000m distance - number of runs 8-12 - rest 120-300 sec. - Break pattern trotting
Intensive interval method example running:
Speed (intensity): 80-90%
Reload density: "rewarding break", series break 5-10 min.
Reload volume: medium (max. 10-12 repetitions, also in series)
Reload duration: usually 15-60 sec. (KZ I), but also 1-8 min. (MZ I) or 8-15 min. (LZ I)
Pattern: distance 600m - number of runs 4-6 in series 2x2-3 - pause 2-5 min. - series pause 5-10 min. - break design walking-trotting - series pause trotting-walking / 800m - number of runs 4-8 in series 2x2-4 - pause 2-5 min. - series pause 5-10 min. - Break organisation walking-trotting - break in series trotting-walking / 1000m - number of runs 4-10 in series 2x2-5 - break 3-5 min. - break in series 5-10 min. - Break organisation walking-trotting - break in series trotting-walking / 1600m - number of runs 4-8 in series 2x2-4 - break 3-5 min. - Series break 5-10 min. - Break organisation walking-trotting - Series break trotting-walking / 2000m - Number of runs 3-6 in series 2x3 or 3x2 - Break 4-8 min. - Series break 5-10 min. - Break organisation trotting-walking - Series break trotting-walking
Effect of extensive interval methods:
high volume and low intensity;
improvement of aerobic energy supply.
Physiological effect: improved capillarisation, increased oxygen uptake capacity, economisation of muscle metabolism
Training effect: basic endurance
Pedagogical-psychological effect: willpower, ability to increase, ability to switch
Effect of intensive interval methods:
low volume and high intensity;
improvement of aerobic-anaerobic energy supply.
Physiological effect: cardiovascular regulation, economisation of metabolic processes
Training effect: special stamina, speed endurance
Pedagogical-psychological effect: willpower, ability to increase, ability to switch
Principle of the "rewarding break" → incomplete recovery:
With a rewarding break, the body recovers for around two-thirds of the first third of the recovery period. With incomplete recovery, only this first third is used, which is referred to as a rewarding rest. A heart rate of 120 beats per minute is often given to indicate the right time to resume exercise, but this depends on individual factors and should only be taken as a rough guide. The individually appropriate value must be determined by each athlete according to their experience.
Practice in the course:
Spinning:
"warm-up" - 1st part = 5 min. easy incl. speaking - 2nd part = 4x(3x30 sec. → 1st easy 2nd medium 3rd stand up)
Intensive interval: 10x(60 sec. on/30 sec. off → on not necessarily stand up)
Floorball:
"warm-up": groups of 2, passing the ball and integrating passes. Followed by a game of 4 vs. 4 on benches without high balls.
Hidden interval training (playful): three teams of 2 (12 participants), 3x10 min. 2 vs. 2 -> change every 30 sec. (if a goal is scored, play continues = 30 sec. load / 60 sec. break (1:2). Please note: if there are more teams of 2, the duration of the break increases, which is equivalent to the repetition method. If this is the case, several playing fields must be defined.
Per participant:
1 spinning bike
Per participant:
1 floorball stick
Per pitch:
2 long benches
2 floorball goals