Varied Interval Training

At EPIC, we recommend that you don’t focus purely on one or the other when it comes to steady-state versus High-Intensity Interval Training (H.I.I.T). We suggest that you split your training into both modalities, as both have beneficial qualities that will improve your performance while limiting injury. This blend will not only enhance improvement and limit injury but will add variety into your training. It also allows you to implement different energy systems and muscle contractions which may prevent overuse injury.

The difference between steady-state training and H.I.I.T is in the name. One is completed at a steady-state and for a prolonged period, while the other is done in intervals that consist of high-intensity activity followed by a short recovery period. This is then repeated continuously for the duration of your training session. The intervals may vary for these activities in both time and intensity.

The blend of both high and low-intensity training ensures that you cater for all aspects of anaerobic to aerobic activity. This may be dependent on your specific goal and what your current ability level allows.

The benefits of both of these training methods are that you can do them virtually anywhere with minimal equipment. This makes them a convenient, and when done correctly, an effective and safe way to train.

Both types of activities improve performance and have health and wellness benefits. This is especially true for when you initially start incorporating the activity. Improvements include increased VO2 max, metabolism and lowered blood pressure.

These two styles of training use different energy sources within the body and produce different results to each other.


Steady-state training, as the name implies, requires that you perform the activity at a steady-state. This is done at a moderate pace, which typically is done between 60 – 70 per cent of your maximum heart rate for 15 minutes or longer.

This training is aerobic; it requires oxygenated blood and the primary fuel is fat stored throughout the body.


H.I.I.T training is a more complex style of training and requires a certain ability level. This activity is done at varied intervals and requires that you exert yourself as hard as possible, at almost maximal effort for a short predefined time interval which may vary from 10 seconds to a few minutes and then follow this with a light predefined recovery interval which once again may be anywhere from 10 seconds to a few minutes. This cycle is repeated over a set period.

This style of training is referred to as anaerobic and doesn’t rely on oxygen within the blood. The main fuel source for this activity is the stored carbohydrates in your muscles. The post-training effects include fat loss for up to 24 hours after you have stopped training. This is sometimes referred to as the after-burn effect.


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