What intensity level is typically aimed for in interval training?

In interval training, the intensity level typically aimed for is around 70% of VO2 max. This intensity allows athletes to engage in high-intensity bursts of effort for short durations, alternating with recovery periods. Training at this level stimulates improvements in aerobic and anaerobic fitness as well as increased cardiovascular capacity, allowing individuals to push their physical limits effectively during the high-intensity intervals.

Choosing an intensity lower than this, like 50% or 60% VO2 max, generally does not provide the desired stress on the body that is pivotal for interval training adaptations, which aim to enhance both speed and endurance. On the other hand, training at levels around 80% VO2 max is often too high for prolonged intervals, leading to premature fatigue and may not allow sufficient recovery between intervals, which is a key element of the training method.