Specific Formula to Charge Your Energy Systems
In a previous article I outlined a basic model of how your body produces the ATP necessary to power your body. That’s all great in theory but how do you apply that to your interval training workout? Each sport or activity has different energy system requirements. How do you tweak your interval training workout to get the most out of the energy system that dominates your sport?
Though all of the energy systems mentioned are active at any given time, depending on the intensity of the activity, one system may be more active than the others. In this article I am going to give you a formula that you can use to specifically train the energy system that dominates the energy demands in your sport.
Training the Phosphocreatine (PCr) System
The PCr is most utilized during activities that require short bursts of high intensity. Some examples may include weightlifting, sprinting, baseball, football, etc. These sports require all out effort for less than 10-15 seconds.
When designing an interval training program consider the amount of time you will be exerting a maximal amount of effort and add about 5-10 seconds. That will become the time for your work phase. Now multiply that number by 3 to calculate the rest phase. This is known as a 1 to 3 work to rest ratio. So, if you are doing a work phase of 20 seconds, your rest phase will be 60 seconds.
Training the Glycolytic System
The glycolytic system is able to sustain high intensity activity for up to 3 minutes depending on the intensity of the activity. The greater the intensity, the shorter duration that glycolysis is able to sustain the activity. Sports that may rely most heavily on the glycolytic system include soccer, basketball and hockey. These sports require bursts of effort greater than 10 seconds with some limited rest in between intense bouts.
An interval training program should be designed according to the amount of time you will be performing at maximum intensity. Your work to rest ratio is going to be more like 1:2. For example, the work phase may be between 30 seconds to 90 seconds. The rest phase would be 2x that of the work phase. So, 30 seconds of high intensity work and 60 seconds of rest.
Training the Oxidative System
Though interval training challenges mostly the PCr and glycolytic systems, some research studies suggest that improving power output through interval training can improve endurance performance.
The oxidative system is the fat burning furnace of the body. It takes a longer time to produce the ATP necessary to fuel the body, however, it creates about 10x more ATP than PCr and glycolysis. That is why your body tries so hard to hang on to it. Sports that rely on the oxidative system most heavily are those that require a light to moderate intensity over a sustained period of time greater than 3 minutes.
To use interval training for your endurance sport use a 1:1 work to rest ratio. Your intensity should be greater than what you would normally compete at. A good example of traditional interval training protocols for endurance sports is Fartlek training. For example, sprint for 3-6 minutes and then slow down to a jog for the same amount of time. Repeat for the desired number of repetitions.
Regardless of what sport or activity you participate in, you can design an interval training program that will supercharge the energy system that your body relies most heavily on. It is important to vary your program every 3-4 weeks so that your body is constantly challenged. Most importantly, have fun with it. Interval training provides so many different options that you should never get bored.