maximum number of interval sets and time length

by Tania
(Australia)

Hi!
Firstly thank you for such an informative site.

My question is -
my undertsanding is to try and reach the level of 6 sprint intervals at 90 sec.
Is it still effective or is there any extra benefit in exceeding this.

I have been doing my own routine of

5min warm up
2min sprint
2min rest
x 7 sets
2min sprint
5min cool down


(stop take a rest after 10min continue for another 10min)

1min sprint
1min rest
x 5 sets
5min cool down

Am I doing more than I need too?
What would you say is a sufficient maximum to strive for (regarding interval numbers and time length)?

Thanks for your help
Tania

Answer: As far as this program goes 6 sprint intervals at 90 sec is only the first week, by the eighth week you should be aiming at 15X30 sec sprints with 30 sec rest - much harder!

As far as your program goes, i would limit it to one program, so instead of 2 sessions only have the first but then put more intensity into the one. You should be absolutely finished by the end of it. You could also try shortening your rest periods if you need to make it tougher