[2] Interval running provides a balanced mix of activity and rest, helping beginners gradually build their stamina and fitness without overexertion.
[citation needed] Soichi Sakamoto, who coached the University of Hawaii, was an early advocate of interval training for his competitive swimmers, and Indiana Coach James Counsilman, who had a Doctorate in Exercise Physiology was highly innovative in advancing the use of interval training for his swimmers as well.
[2] The development of aerobic and anaerobic capacities, and the adaptability of fartlek – to mimic running during specific sports – are characteristics it shares with other types of interval training.
Lactate threshold has been shown to be a significant factor in determining performance for long distance running events.
An increase in an athlete's VO2 max allows them to intake more oxygen while exercising, enhancing the capability to sustain larger spans of aerobic effort.
[12][13] Studies have also shown interval training can induce endurance-like adaptations, corresponding to increased capacity for whole body and skeletal muscle lipid oxidation and enhanced peripheral vascular structure and function.
[19][20] This type of training also decreases waist circumference, waist-to-hip ratio (WHR), and the sum of skin folds on the body.