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Physical Education

Interval Training

Overview

Students alternate between high-intensity effort and active recovery, understanding why this method improves fitness.

Learning Objective
Students understand and apply interval training to improve cardiovascular fitness.

Resources needed

  • Open outdoor space
  • Marked distances

Lesson stages

0 / 8 done
  1. 1 Explain interval training: work hard for a short time, rest briefly, repeat.
  2. 2 Warm up for 3 minutes with easy jogging.
  3. 3 Sprint 30 metres at full effort.
  4. 4 Walk back slowly — this is the recovery interval.
  5. 5 Repeat 6–8 times.
  6. 6 Rest 2 minutes, then do 3 rounds of 45-second effort (any exercise: squat jumps, burpees, running on spot).
  7. 7 Cool down with 3 minutes of slow walking and stretching.
  8. 8 Discuss: how did your body feel during work vs recovery?

Tap a step to mark it as done.

Variations

  • Longer work periods (45 seconds) with longer recovery (90 seconds).
  • Tabata style: 20 seconds work, 10 seconds rest, 8 rounds.
  • Partner calls the start and end of each interval.
More information

Teach: interval, intensity, recovery, effort, repeat. Key question: 'How hard are you working on a scale of 1 to 10?'

Reduce the number of intervals. Walk briskly instead of sprinting during work periods.

Are students giving maximum effort during work periods? Can they explain the physiological benefit of intervals over steady-state running?

Mark the 30-metre distance with stones. No equipment needed for body weight intervals.

Students pace themselves during intervals as if doing a steady run. Teach that the work period must be genuinely hard — the recovery is built in.

Interval training produces greater fitness gains in less time than steady-state cardio. It is used by athletes at every level.

Activity details
Secondary Challenging 25–30 minutes 5 minutes prep Whole Class Outdoor
Topics
Fitness Endurance Training Methods