Interval training involves high intense practices with regular rest intervals. This type of training is mainly for regular bursts of high medium work out for muscles. Sometimes these regular rest intervals might be replaced with low intense practices. However, the aim is to work out the cardio vascular system with alternation of high and low exercise.

High and Low Workouts for VO2 Max Score

High exercises such as cycling, jogging and swimming, which are focused in training the heart and lungs, are generally followed. The interval of rest or low intense work is marked at the time where the participant could not take any more of the intense work. This threshold is measured regularly and progress is calculated with these threshold measures.

Effectiveness of Interval Training On The Bleep Test

Interval training is quite famous among The Bleep Test trainers. It is considered top notch to train your cardiac system and hence it increases your VO2 Max score. Apart from training the cardiac system, it also trains the participant to exercise in even intervals. This is the most suitable condition for The Bleep Test and its results.

Levels of Interval Training

There are several levels in training yourself for The Bleep Test using the interval training methodology.

1. Level 1: This is a standard level, which is practiced during the initial stages of The Bleep Test. It involves a 5 minute warm-up followed by 1 minute high intense training, which is in turn followed by 1 minute low intense training and finally a 5 minute cool-down.
2. Level 2: This is called as the pyramid level. As the name suggests the athletes use a pyramid fashion to train themselves for fitness. This is exactly where the interval training matches with The Bleep Test.  It will have the same 5 minute warm-up. Instead of a regular 1 minute high and low variation workouts, it will have 15 seconds high intense workout followed by a 1 minute low intense work out and then it slowly rises to a 30 second high intense work out followed by the same 1 minute low intense work out and so on. Once the 1 minute high intense interval is reached, there is a 5 minute cool-down.
3. Level 3: This is required for high level sports people. They design their own high intensity work out time and the low intensity rest time based on their power to bear the high intense work.

You should follow these planned interval training sessions during the initial stages of training for The Bleep Test.