Concept
Interval training
Repeated work periods separated by recovery periods, designed to accumulate time at a chosen intensity.
Intervals describe structure
The word interval describes alternating work and recovery, not one fixed speed or physiological target.
Why recovery changes the session
Short or active recovery keeps demand high, while longer recovery allows faster repetitions and changes the purpose.
How to control it
Choose repetition length, pace, recovery, and total volume to match the intended training outcome.
How to use it
Define the purpose before selecting the repetitions, and stop when pace or movement quality can no longer stay controlled.
Common misconception
Every interval session is not maximal speed work, and more repetitions are not automatically better.