Post by Jacob Bond

Intervals are only half the equation. And yes, that includes both HIIT (structured intervals) and high-intensity MetCons (unstructured intervals). The purpose of interval training is to accumulate time working at paces you can't sustain continuously. That's why the rest periods matter: they allow you to repeat high-intensity efforts and build capacity at those speeds. But here's the half people often overlook: you also have to accumulate time at the intensity you actually want to sustain. Want a pace to feel easy? Train it easy. Want to be able to hold it for a long time? Spend a long time doing it. You can't build the ability to go long by constantly training hard. Intervals build your ceiling. Sustained, lower-intensity work builds your ability to operate efficiently below it. The adaptations are waiting for you if you wish to partake. Mentally, high intensity training makes work feel easier by contrast, low intensity training makes work feel easier by familiarity.