When starting interval training, which work-to-rest ratio is typically recommended?

The recommended work-to-rest ratio for starting interval training is often 1:3. This means that for every unit of time spent working at a high intensity, an individual should rest for three units of time.

This ratio allows the body to recover sufficiently between intervals, particularly for those who are new to interval training or are returning after a layoff. The longer rest periods help ensure that athletes can perform their work intervals at a higher intensity, which is crucial for building cardiovascular fitness and anaerobic capacity. It also minimizes the risk of fatigue-related injuries and helps in developing proper technique during the work phases.

As one becomes more accustomed to interval training, they may adjust this ratio to incorporate shorter rest periods, such as 1:2 or even 1:1, which are usually more challenging and help improve endurance. However, beginners are generally encouraged to start with a more conservative approach like a 1:3 ratio for effective training adaptation.