Stronger in Minutes

The Power of Interval Training

Wellbeing starts where comfort ends

Let’s be honest — interval training is tough. It pushes you right up against your edge. Your lungs burn, your legs scream, and for a few seconds, you might even wonder why you started.

But then, almost like magic, you finish. And that feeling — breathless, empowered, alive — is why I keep coming back.

I lead a weekly interval session for cyclists with the Trail Angels, and while it’s one of the hardest workouts we do, it’s also one of the most loved.

Why? Because it works.

What Is Interval Training?

Interval training alternates short bursts of high-intensity effort with periods of rest or lower intensity. Think of it as a workout in waves: hard, recover, repeat.

The beauty of this format is that it can be adapted to any fitness level, any sport, and any amount of time. Whether you’re running, cycling, swimming, or just getting back into movement — intervals meet you where you are, and they push you forward.

Why It’s So Effective

According to Dr. Stacy Sims, a leading exercise physiologist and women’s health expert, interval training is especially effective for building cardiovascular fitness, power, and metabolic efficiency — particularly in women. It’s not just about burning calories; it’s about building a body that can respond, recover, and repeat.

In fact, research shows that just 20 to 30 minutes of interval training a few times a week can significantly improve aerobic capacity, insulin sensitivity, and muscular strength. That translates not just to better performance in your sport — but to better overall health and resilience in daily life.

Health Benefits of Interval Training

• Improves heart health by increasing VO₂ max (your body’s ability to use oxygen efficiently)

• Boosts metabolism and burns more fat even after the workout is done

• Supports blood sugar regulation and insulin sensitivity

• Builds lean muscle and preserves strength as we age

• Trains mental toughness by helping you push through discomfort and recover quickly

  
  

It’s Hard — But Short (And Worth It)

One of the biggest misconceptions about getting fit is that it takes hours. Interval training flips that on its head. You don’t need long sessions — you need focused intensity.

Yes, it's hard. Yes, you'll sweat. But you'll also finish in a fraction of the time and feel amazing for the rest of the day. That post-interval glow? It’s real. Endorphins, empowerment, and a deep sense of pride in doing something tough.

Train for Your Sport — and for Life

If you're training for a sport like cycling or trail running, intervals are essential. They help you climb stronger, recover faster, and handle surges in pace or terrain with more confidence.

But the benefits go far beyond performance. Life itself is full of intervals — bursts of stress, effort, and challenge followed by recovery. Training your body and mind to handle that rhythm makes you not just fitter, but more resilient.

Final Thoughts

Interval training is a gift. A short, powerful, sometimes painful, always rewarding way to get stronger, inside and out.

So if you’re feeling stuck in your training, short on time, or just ready to shake things up — try adding a few intervals. You’ll be surprised at what you can do in just a few minutes of focused effort.

Join me on the bike with Trail Angels if you’re local — or start your own session and take the first step toward a stronger, fitter, more confident you.

You don’t have to go long. You just have to go hard — and then recover.

That’s the magic.