First Post - Difference between speed and Interval Training

Baldmtn said:

Hello, I am looking forward to getting some good info here.
Just started training and was wondering what the diference is in speed and interval training.

For those training to race - what mileage are you doing. I am at about 100 miles a week, but I am also running and swimming as well......

Thanks again

Interval training will increase your threshold and just above threshold speed. That is your sustainable aerobic (with oxygen) speed. It will also speed recovery between efforts.

The other "speed" is anaerobic (without oxygen) and relies on the fast twitch muscles for higher, short duration, sprint type speeds.

You will not be counting miles or kilometres if you are into intervals.

VeloFlash said:

Interval training will increase your threshold and just above threshold speed. That is your sustainable aerobic (with oxygen) speed. It will also speed recovery between efforts.

The other "speed" is anaerobic (without oxygen) and relies on the fast twitch muscles for higher, short duration, sprint type speeds.

You will not be counting miles or kilometres if you are into intervals.

Thanks,

I guess the better question is -- How do I go about speed training and Interval training -- Are they the same thing?

Baldmtn said:

Thanks,

I guess the better question is -- How do I go about speed training and Interval training -- Are they the same thing?

Speed training (sprinting) is interval by nature. However, the max time for the on interval would be about 45 seconds and more advisedly in the 6-20 seconds bracket. To train for max sprinting speed requires total recovery between intervals of about 10-20 minutes.

Training for aerobic threshold power requires intervals above 1 minute.

A 1 minute interval repeated would address your alactic system and is a suggested interval for training to bridge gaps in races.

3-4 minute intervals address your V02 max which trains your system to be more efficient in getting oxygen and fuel to the working muscles.

20-25 minute intervals just below your anaerobic threshold are beneficial in pushing up your threshold.

You will improve your threshold pace by lifting your VO2max and your threshold as percentage of VO2max.

VeloFlash said:

Speed training (sprinting) is interval by nature. However, the max time for the on interval would be about 45 seconds and more advisedly in the 6-20 seconds bracket. To train for max sprinting speed requires total recovery between intervals of about 10-20 minutes.

Training for aerobic threshold power requires intervals above 1 minute.

A 1 minute interval repeated would address your alactic system and is a suggested interval for training to bridge gaps in races.

3-4 minute intervals address your V02 max which trains your system to be more efficient in getting oxygen and fuel to the working muscles.

20-25 minute intervals just below your anaerobic threshold are beneficial in pushing up your threshold.

You will improve your threshold pace by lifting your VO2max and your threshold as percentage of VO2max.

Thanks, I had to read this reply a couple of times but I got it.

I have three days of bicycling in my training routine, two of swimming and one running and a day off for some recovery (smile).

So, my plan is to do one day of speed drills, (max output for 45 sec, with 10 minute breaks)
Next riding day with intervals that are longer at about 75% with 7 minute breaks
Last day is going to be endurance, regular pace - over 50 miles from now on.

How does that sound? Too much?

Baldmtn said:

Thanks, I had to read this reply a couple of times but I got it.

I have three days of bicycling in my training routine, two of swimming and one running and a day off for some recovery (smile).

So, my plan is to do one day of speed drills, (max output for 45 sec, with 10 minute breaks)
Next riding day with intervals that are longer at about 75% with 7 minute breaks
Last day is going to be endurance, regular pace - over 50 miles from now on.

How does that sound? Too much?

Sounds OK.

However, it appears you are a triathlete and, from my observations, a triathlete has no need for sprinting speed. You may be wasting one of your three days of training on the bike.

VeloFlash said:

Sounds OK.

However, it appears you are a triathlete and, from my observations, a triathlete has no need for sprinting speed. You may be wasting one of your three days of training on the bike.

Yes, that is my main focus, but I am going to race some bicycle only races with my local racing club/team. So I want to atleast be able to compete -- thanks for the info. It has been very informative.....

If you are near South Ga, let me know.

VeloFlash said:

3-4 minute intervals address your V02 max which trains your system to be more efficient in getting oxygen and fuel to the working muscles.

When doing these 4 minute intervals, should they be done at the highest power/HR/pace that can be sustained for the 4 minutes, or is there a specific target effort that I should shoot for (ie, 40k TT, or 10k TT)? In other words, should I be trying to kill myself for 4 minutes, or pace myself at a high effort?

frenchyge said:

When doing these 4 minute intervals, should they be done at the highest power/HR/pace that can be sustained for the 4 minutes, or is there a specific target effort that I should shoot for (ie, 40k TT, or 10k TT)? In other words, should I be trying to kill myself for 4 minutes, or pace myself at a high effort?

You improve your V02max by reaching your max. So the 4 minute efforts should be at maximum sustainable pace for 4 minutes.

I am not an exercise physiologist but that is what I have been informed and apply. I do my 4 minutes on a slight uphill as I find I can sustain a greater effort than on the flats.

VeloFlash said:

You improve your V02max by reaching your max. So the 4 minute efforts should be at maximum sustainable pace for 4 minutes.

This is not necessarily true and certainly not physiologically necessary for non-elite athletes. If maximizing your Maximal Aerobic Power/VO2max is your goal, doing intervals that are slightly below the absolute max one can perform for (eg) 4min, and subsequently being able to spend more time at that intensity, is likely going to produce better results. This does depend slightly on your goals...i.e.: developing a specific physiologic capacity (MAP vs anaerobic capacity) or modeling race specific conditions.

VeloFlash said:

Speed training (sprinting) is interval by nature. However, the max time for the on interval would be about 45 seconds and more advisedly in the 6-20 seconds bracket. To train for max sprinting speed requires total recovery between intervals of about 10-20 minutes.

Training for aerobic threshold power requires intervals above 1 minute.

A 1 minute interval repeated would address your alactic system and is a suggested interval for training to bridge gaps in races.

3-4 minute intervals address your V02 max which trains your system to be more efficient in getting oxygen and fuel to the working muscles.

20-25 minute intervals just below your anaerobic threshold are beneficial in pushing up your threshold.

You will improve your threshold pace by lifting your VO2max and your threshold as percentage of VO2max.

As an Ex. Phys., I can't help but point out that you have to be careful with your definitions...
"Alactic"/phosphogen training involves maximal effort that begin from a resting state of <10sec. and 5+min recovery.
Anaerobic capacity training involves very intense efforts that begin from a resting/near resting state of 30-180sec, also with long recoveries.
Anaerobic threshold...what's that? 😕
Oh, and....bridging gaps is a far more aerobic endeavour than you might think. 😉

Smartt/RST said:

This is not necessarily true and certainly not physiologically necessary for non-elite athletes. If maximizing your Maximal Aerobic Power/VO2max is your goal, doing intervals that are slightly below the absolute max one can perform for (eg) 4min, and subsequently being able to spend more time at that intensity, is likely going to produce better results. This does depend slightly on your goals...i.e.: developing a specific physiologic capacity (MAP vs anaerobic capacity) or modeling race specific conditions.

I refer you to Tabata, I., Irisawa, K., Kouzaki, M., Nisimura, K., Ogita, F., & Miyachi, M. (1997). Metabolic profile of high intensity intermittent exercises. Medicine and Science in Sports and Exercise, 29, 390-395.

The near double improvements in Vo2max gains over conventional Vo2max exercises was concluded from the time spent during the interval at or near Vo2max.

One then must further conclude, whether an elite or non elite athlete is the subject, that the longer time spent in this area will produce superior results.

Smartt/RST said:

As an Ex. Phys., I can't help but point out that you have to be careful with your definitions...
"Alactic"/phosphogen training involves maximal effort that begin from a resting state of <10sec. and 5+min recovery.
Anaerobic capacity training involves very intense efforts that begin from a resting/near resting state of 30-180sec, also with long recoveries.
Anaerobic threshold...what's that? 😕
Oh, and....bridging gaps is a far more aerobic endeavour than you might think. 😉

The discussion with the OP moved into maximal sprinting speed as a classification of "speed."

As a track time triallist I can assure you that there is no [censored] sapien capable of a maximal sprinting speed lasting 3 minutes (180 secs). Top maximal speed, very difficult (if not impossible) to attain from a standing start, declines after 6 seconds. A kilo TT'er starts to hit the wall between the 500m and 750m mark and endures to the finish. His time would be 1.02+. Factor in about 5 seconds for the standing start and average speed would be 63kph. 180 second maximal sprinting is fantasy 🙂

Bridging gaps can be either more on the aerobic side or more on the anaerobic side. Depends upon the makeup of the animal in the saddle. As a sprinter, I prefer to get it over and done with quickly 🙂

I do not understand your comment on the alactic energy system.

VeloFlash said:

I refer you to Tabata, I., Irisawa, K., Kouzaki, M., Nisimura, K., Ogita, F., & Miyachi, M. (1997). Metabolic profile of high intensity intermittent exercises. Medicine and Science in Sports and Exercise, 29, 390-395.

The near double improvements in Vo2max gains over conventional Vo2max exercises was concluded from the time spent during the interval at or near Vo2max.

One then must further conclude, whether an elite or non elite athlete is the subject, that the longer time spent in this area will produce superior results.

Not sure what this particular study has to do with the discussion at hand. The purpose of this study was to look at the differences in physiologic response to two intermittent protocols, neither of which are "conventional" VO2max exercises, as you put it. Any exercise scientist could have told you which of those protocols would increase VO2 more/forced the subjects to spend more time at VO2max before the study was even undertaken.
I do like that you are checking the research, but having written a graduate paper specifically on training to increase VO2max, I suggest you read at least 20 studies before coming to any specific conclusions. Case in point, you'll find that the training status of the individual has a significant effect on the workload needed to elicit a VO2max response.

VeloFlash said:

The discussion with the OP moved into maximal sprinting speed as a classification of "speed."

As a track time triallist I can assure you that there is no [censored] sapien capable of a maximal sprinting speed lasting 3 minutes (180 secs). Top maximal speed, very difficult (if not impossible) to attain from a standing start, declines after 6 seconds. A kilo TT'er starts to hit the wall between the 500m and 750m mark and endures to the finish. His time would be 1.02+. Factor in about 5 seconds for the standing start and average speed would be 63kph. 180 second maximal sprinting is fantasy 🙂

Bridging gaps can be either more on the aerobic side or more on the anaerobic side. Depends upon the makeup of the animal in the saddle. As a sprinter, I prefer to get it over and done with quickly 🙂

I do not understand your comment on the alactic energy system.

And I believe that you equated speed and sprinting, a very vague term and a very specific term, when you said "Speed training (sprinting) is interval by nature". Speed can mean anything...what is "speed" training for an IM athlete? What is "speed" training for a track TTist?
The term "alactic" is something on an old school way of saying the Immediate or Phosphogen or Creatine Phosphate energy pathway; essentially meaning an anaerobic pathway that does not result in the production of lactic acid.
"Lactacid" was the term used for the glycolytic energy pathway; an anaerobic pathway that results in the production of lactic acid.