Enter Sprint Interval Training (S.I.T.). S.I.T. involves using a work-to-rest ratio of 1:5 up to 1:8. In a systematic review and meta-analysis by Gist et al. the authors investigated the sprint interval training effects on aerobic capacity. The study focused on a 30-second “all-out” effort with four minutes of rest performed six times.

The systematic review and meta-analysis concluded that S.I.T. is a beneficial training methodology to improve VO₂max among healthy and young people. Relative to continuous endurance training of moderate-to-vigorous intensity, S.I.T. presents an equally effective alternative with a much lower volume of activity and potentially reduced time commitment.

Less time commitment, lower volume of work, and excellent results?

What’s the catch?

Well, there are two things to be aware of:

1. “All-out” effort

2. Peripheral adaptations

Most (but not all) of the studies used “all-out” efforts for the 30 seconds of work. This is easy to achieve with traditional running, cycling, and rowing options, but it is a bit more complicated with something like the swing.

There are two things we can do about this. First, within the 30 seconds of swings, utilize the overspeed eccentric. This will increase the cadence and intensity of the swings without sprinting into a loss of form and technique. Second, don’t worry about it.

Why not worry about it?

Not all the studies used “all-out” efforts, and as noted in point two above, a host of peripheral adaptations are involved that benefit VO₂Max, etc. These peripheral adaptations include (but are not limited to) increased mitochondrial density, capillarization, fiber type shifts, neuromuscular efficiency, and improved lactate threshold and buffering. The swing delivers in peripheral adaptations.

Putting it into action means working out the work-to-rest ratios. For example, a classic 5 swings performed on the minute (OTM) will result in a 1:5 work-to-rest ratio. 5 swings will take 7-8 seconds, resulting in 52 seconds of rest. If we assume 10 swings will take 15 seconds, 75 seconds of rest (1 minute 15 seconds) will hit the 1:5 ratio. Hence, the popular 10 swings every 1.5 minutes. 20 swings will take approximately 30 seconds, so 4 minutes of rest is needed to hit the 1:8 ratio, but 2.5 minutes of rest will hit the 1:5 ratio.

In general, it is recommended that the longer the work performed, the higher the rest ratio. Remember your Timeless work, passing the talk test, and not violating any StrongFirst Stop Signs.

Incorporate specific work-to-rest ratio work into your S&S training, now available for a special limited-time offer, and keep us posted on the S&S January thread on the StrongFirst Forum.