The Complete Guide To Interval Training

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I emphasized the importance of interval training in the article “Why You're Wasting Your Time Doing Only Long, Slow Cardio Workouts.

And this infographic does a great job giving you a visual of why you should be doing interval training!

Complete Guide To Interval Training

Infographic created by Greatist.

Do you have questions about interval training, and how to implement it in your workout? Leave your questions or comments below!

Ask Ben a Podcast Question

43 thoughts on “The Complete Guide To Interval Training

  1. Mayra says:

    Hi!! Which method do you suggest as a complement of trail running training? Thank you!

  2. Christopher says:

    What certificate would you recommend specifically for hiit?

    1. There are several certifications that can give you good knowledge, but I'd highly recommend looking into the KionU coaching program:

  3. Guilherme Costa says:

    Hi. Is it OK to do the little method but running instead of cycling? Are the results similar?

    1. It'd be more taxing/fatiguing in my opinion, which leads to increased injury risk. But yeah you can do it for sure

  4. Gerben Douma says:

    Great infographic! I’ve been following your show for a long time. Next winter I planned to do a 200km long ice skating event (alternatieve elfstedentocht) at the Weissensee in Austria. If my ice skating technique is oké, would doing Running intervals translate into long distance ice skating endurance? If so, which of the three would you recommend.

    1. I think it would definitely help. If you prefer a more direct, customized approach, I'd be happy to help you via a personal one-on-one consult. Just go to

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  15. Kevin says:

    Great graphic! So if I'm jogging 3 – 4 miles on track at around a 9 – 10 minute pace, do you suggest a different method for trying to lose weight/stay in shape with limited time? During the warmer months I try to run at least 3 times per week.

    1. try this: do just 2 miles but try sprinting the straights and walking the curves!

  16. Kevin says:

    Cool graphic! It's amazing how much time people waste doing LSD- Long Slow Distance, instead of getting the benefits of short, 20-minute or so workouts.

  17. Lauren says:

    Is it possible to get this in poster form?

    1. you should be abe to "save" the graphic, then print as a .pdf…but it's not available in poster form…yet!

  18. Manuel says:

    Hi Ben, great article but I have a question.. is that all the running training that I need to do to improve ?? no long runs on the weekend ?? at least for that period of time ?? I'm a bit confused,

  19. Darrell says:

    Just finished my first "Little Method" interval training. What a great way to efficiently get a workout in during the middle of the day. Thanks for the article.

  20. Jennifer says:

    Great article. Thank you. Do the intervals always have to be so short to be super effective? Sometimes I do intervals of high intensity for 5 minutes and then rest 2 or 3 minutes in between. I do this on the stepmill because it is difficult to do super fast intervals on the stepmill (rotating stairs) without either holding on too much to the machine or falling off. In a nutshell – what is the longest interval you would recommend?

    1. If you're going longer than 2 minutes, it may not be hard enough! I wouldn't go much longer than that unless you're training for a marathon or something.

  21. MASTER-SPINNER says:

    @ gymaddict… LOL. Will certainly hang in my home gym.

  22. Gymaddict says:

    Wow – now that's a graphic to go on the gym wall.

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