Some dos and don’ts with regards to high intensity training. Something to think about when incorporating high intensity session between races during the height of the season.

DO high intensity training only after completing an endurance training phase.

DON’T do high intensity training within seven days of returning to exercise after a layoff. Take time to build in some speed-play sessions before progressing back to full-on efforts.

DO plan easy/moderate days either side of high intensity days.

DON’T add too much too soon. 1-2 reps of 5-8 minutes extra are enough of an increase each week, with a slight reduction every fourth week.

DO write down your HR and power readings, speeds, times and any other data so you can see progress happening. It may be fewer strokes per minute but faster swimming or greater relaxation and good run speed. Either way you need to know how it’s affecting you.

DON’T leave interval training until race day, it’ll be a painful race if you do. The exception is Ironman racers who can do no interval work whatsoever and still be successful at completing the distance.

DO try new interval lengths, recoveries and terrains. Varying these three elements will prevent sessions from becoming boring. Drafting in the pool to stimulate racing or using aerobars uphill can be a new technique to integrate.

DO warm up for at least ten minutes, preferably 15 minutes, before a high intensity session. Forget stretching before hand, just increase your body temperature and your heart rate(from 90 bpm up to 80% HR max) before beginning your high intensity workout. 

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