Intervals vs. Rest-Based Training

Interval training is a popular concept in exercise that takes advantage of rest periods inserted in the workout.  Rest-based workouts differ from interval training because there is no set time limit on how long to work and when to rest.  Interval training prescribes a very definitive “work phase” with a finite “rest phase.”  Rest-based training attempts to eliminate the pace effect that is still a prominent factor in interval training.  As we said before, elite athletes cannot sustain an all-out effort for more than 60 seconds, which means the average exerciser’s full speed limitations are probably closer to 15-30 seconds.  Some interval routines prescribe intervals up to 4 minutes in length, which means that pacing will still occur.

An interval training routine treats everyone the same by defining the exact amount of time one should push and the exact amount of time one should rest. While interval training is definitely superior to paced exercise in terms of generating results, rest-based takes it one step further.  In rest-based workouts, the goal is to push as hard as possible for as long as possible with no pacing what so ever. And when rest is achieved through failure, rest only lasts as long as it takes to be able to deliver the same degree of intensity once again.  This element of the training means that any exerciser at any fitness level can self-tailor the workout to his or her exact specifications.  An elite athlete may be able to go all out for a minute in a full throttle sprint, while a frailer older adult may only be able to last 10 seconds in a fast-paced walk. But the idea is not limited to cardiovascular activities.  Rest-based training is extremely useful in the resistance-training world as well.