Planning fitness programmes

Interval training

Interval training

• Originally designed for human athletes. • A more scientific approach to fittening.• Does not rely so much on experience, instinct or

“feel”. • Helps to remove some of the guesswork from

designing fitness programmes.

The basic principles

• Interval training consists of:

– set work periods – at a specified gait &

speed– interspersed with

set rest periods.

The basic principles cont.

• The rest is usually at walk & allows partial recovery.

• Distance covered, terrain and speed affect the amount of effort required from horse.

• Should not be carried out more than 2 x / week (every 4th day), to enable recovery of glycogen stores.

The basic principles cont.

• Varies according to:

– Speed– Distance– Time of work– Duration of rest period– Number of repetitions

The basic principles cont.

• E.g. could be 3 periods of galloping at 500m/min., with 3 minute rest periods in between.

• i.e. a set speed for a fixed time, with predefined rest periods.

• Or could be ridden at a predetermined heart rate for a set period of time / over a known distance.

• Rest periods can be set, or can be according to heart rate recovery, e.g. continue work once dropped to 50% of the rate at work.

• Has recovered enough to continue once heart rate is below 100 beats/min. within 1-2 minutes

The basic principles cont.• Decide how you want

to run your programme, e.g. by speed / duration.

• Apply the principles of progressive loading.

• Always increase distance / duration before speed (never both together).

The basic principles cont.

• Interval training provides inbuilt flexibility, giving many ways of progressively loading the horse:– Increasing speed;– Increasing distance;– Increasing duration of interval;– Decreasing duration of rest;– Increasing the number of repetitions.

Advantages of interval training

Advantages of interval training

• Short work periods, reducing risk of fatigue & injury.• Therefore allows a greater volume & higher intensity of

work.• Gradually increases tolerance of work, reducing stress.• Short spates of work delays onset of lactic acid

accumulation.• Develops aerobic capacity.• Rest period allows removal of lactic acid from muscles.• Provides a definite guide to the levels of stress.• Helps rider develop a feel for speed & pacing. • May be more interesting (may also be too exciting for

some!).

Interval training & disciplines

Eventing Endurance

Polo

Racing

Preparation for interval training

• May commence after a min. of 4 weeks basic fitness work.

• Record average TPR at rest.• Find suitable area, e.g. all-weather gallop, long,

wide verge or edge of a large field.• If using a set distance method, measure & mark

distances of 400 metres (1/4 mile). • A stopwatch will be required & a heart rate

monitor.• Keep a record of your programme & the

readings.

Average times / speeds

Time over 400m Speed mpm (metres / minute)

1 min 49 sec 220mpm – brisk trot

1 min 4 sec 350mpm – steady canter

1 min 400mpm – slightly stronger canter

57sec 425mpm – strong canter

Training specificity

• Fitness training should be specific to:– The sport– The individual.

• Identify the demands of the competition.

• Mimic in the training.

Aerobic / anaerobic training

• A rough guide:

• To improve aerobic capacity → train at a heart rate of approx. 150-180 beats / min.

• To improve aerobic & anaerobic at once → train above 150-180 beats / min.

• Racehorses → train nearer 200 beats / min.