Improve IPPT Score
Interval Training to Improve Speed

Improve your IPPT Score.

Are you looking to supercharge your IPPT performance and reach new heights of speed and endurance? Interval training is a game-changing workout method that alternates between high-intensity sprints and recovery periods, allowing you to push your limits and achieve remarkable results. By incorporating interval training into your routine, you’ll improve cardiovascular fitness, enhance speed, and boost overall endurance—key factors in conquering the IPPT exam.

The Power of Interval Training:

Interval training is a highly effective exercise strategy that elevates your heart rate and challenges your cardiovascular system through alternating periods of intense effort and active recovery. This dynamic training method enhances your aerobic capacity, improves anaerobic performance, and promotes greater overall fitness. By pushing your body to its limits during high-intensity sprints and allowing it to recover during the rest periods, you’ll experience substantial gains in speed, endurance, and IPPT performance.

Mastering Proper Interval Training Form:

  1. Warm-up: Prior to starting your interval training, engage in a thorough warm-up routine to prepare your muscles and joints for the high-intensity sprints. This can include light jogging, dynamic stretches, and mobility exercises.

  2. High-Intensity Sprints: Begin by sprinting at maximum effort for a predetermined distance or time, such as 100 meters or 20 seconds. Focus on maintaining proper running form, including a tall posture, pumping arms, and driving your knees forward.

  3. Active Recovery: After completing each sprint, transition into an active recovery phase. This can involve slow jogging, walking, or gentle movements to allow your heart rate to decrease and your breathing to regulate.

  4. Repeat: Alternate between high-intensity sprints and active recovery periods for the desired number of intervals, challenging yourself with each sprint and fully recovering during the rest periods.

Sets and Reps Combinations:

  1. Beginner Level: Start with four intervals of 20-second sprints, followed by 40 seconds of active recovery (jogging or walking). Repeat this sequence four times, totaling eight minutes of interval training. As you progress, gradually increase the number of intervals or extend the sprint duration.

  2. Intermediate Level: Aim for six intervals of 30-second sprints, with 30 seconds of active recovery between each sprint. Repeat this sequence six times, resulting in a 12-minute interval training session. Adjust the sprint duration or the number of intervals to match your fitness level.

  3. Advanced Level: Challenge yourself with eight intervals of 40-second sprints, followed by 20 seconds of active recovery. Repeat this sequence eight times, totaling 16 minutes of high-intensity interval training. Adjust the variables according to your capabilities, aiming for maximum effort during each sprint.

Impact on IPPT Performance:

Incorporating interval training into your IPPT preparation yields significant benefits. By training at high-intensity intervals, you improve your cardiovascular fitness, which directly translates to improved performance in the IPPT exam’s running component. Interval training boosts your speed, endurance, and aerobic capacity, allowing you to sustain a faster pace for longer periods. Moreover, this training method enhances your body’s ability to recover quickly during the active recovery periods, simulating the demands of the IPPT and enabling you to perform better in subsequent components like push-ups and sit-ups.

If you are looking for additional guidance in your training, be sure to enquire for PT services. 

Book your first Gym Pod session for 50% off today! Download the App to get started on your fitness journey.

Are you friends with us yet? Connect with us on Instagram and TikTok!