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This lesson covers interval training as required by the OCR GCSE PE specification (J587). In the OCR specification, interval training is a broad training method that encompasses several sub-types, including HIIT. Understanding the concept of work:rest ratios is central to this topic, and you must be able to explain how interval training can be adapted for different sports and fitness goals.
Definition: A training method that involves alternating periods of high-intensity work with periods of rest or low-intensity recovery.
The defining feature of interval training is the structured alternation between work and rest. Unlike fartlek training (which is flexible and unstructured), interval training follows a pre-planned pattern.
| Feature | Detail |
|---|---|
| Work periods | Intense exercise targeting a specific energy system |
| Rest periods | Recovery between work periods — can be complete rest or active recovery (e.g. walking, light jogging) |
| Work:rest ratio | The relationship between work time and rest time |
| Repetitions (reps) | The number of work periods in a set |
| Sets | Groups of repetitions |
| Energy systems | Can target aerobic or anaerobic systems depending on work:rest ratios and intensity |
The work:rest ratio determines the nature of the training and the energy system targeted:
| Goal | Work:Rest Ratio | Example |
|---|---|---|
| Aerobic endurance | 1:0.5 or 1:1 | 3 minutes running at 70% max HR, followed by 1.5–3 minutes recovery |
| Anaerobic endurance | 1:2 to 1:3 | 30 seconds at 90% max effort, followed by 60–90 seconds recovery |
| Speed / power | 1:5 to 1:10 | 6-second maximal sprint, followed by 30–60 seconds recovery |
graph LR
A["Work Period<br>(high intensity)"] --> B["Rest Period<br>(recovery)"]
B --> C["Work Period<br>(high intensity)"]
C --> D["Rest Period<br>(recovery)"]
D --> E["...Repeat"]
style A fill:#e74c3c,color:#fff
style B fill:#2ecc71,color:#fff
style C fill:#e74c3c,color:#fff
style D fill:#2ecc71,color:#fff
Exam Tip: OCR examiners frequently ask you to "suggest an appropriate work:rest ratio" for a named sport or fitness goal. Always justify your choice — e.g., "A 1:3 ratio would be appropriate for a sprinter because the long rest allows full recovery of the ATP-PC system, enabling maximum-intensity efforts in each work period."
HIIT is a sub-type of interval training characterised by very short bursts of maximal or near-maximal effort followed by brief recovery periods.
| Feature | Detail |
|---|---|
| Work intensity | 85–100% of maximum effort |
| Work duration | Typically 20–60 seconds |
| Rest duration | Typically 10–60 seconds |
| Session length | Usually 15–30 minutes in total |
| Energy systems | Primarily anaerobic, but also improves aerobic capacity |
| Exercise | Work | Rest |
|---|---|---|
| Burpees | 30 seconds | 15 seconds |
| Squat jumps | 30 seconds | 15 seconds |
| Mountain climbers | 30 seconds | 15 seconds |
| Tuck jumps | 30 seconds | 15 seconds |
| Repeat circuit 3–4 times | — | 2-minute rest between circuits |
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