Interval Training for Power and Endurance
Build strength, stamina, and athletic capacity with efficient training sessions
You don’t need long, drawn-out workouts to get stronger or faster. Interval training—short bursts of focused effort followed by intentional rest—is one of the most effective ways to build both power and endurance.
In this post, we’ll break down how interval training improves athletic performance, why it works for sports like golf, tennis, pickleball, and lacrosse, and how to structure your sessions for the best results.
Why This Matters
Most recreational athletes want to be strong, fast, and resilient—but time is limited. That’s where interval training shines. Instead of grinding through 90-minute workouts, you can get real results in less time by training with purposeful intensity and structure.
According to the National Strength and Conditioning Association (NSCA), interval training can improve both aerobic and anaerobic capacity, enhance muscular power, and develop movement efficiency specific to sport (NSCA source).
Whether you’re exploding out of a lunge on the pickleball court or rotating into a powerful golf swing, intervals help develop the repeatable power output and energy system capacity your sport demands.
What to Focus On
Interval Structure Drives the Outcome
Interval training isn’t random. The work-to-rest ratio determines whether you’re building power, endurance, or both.
Some foundational formats:
Power-focused intervals:
Short work (10–30 sec), long rest (60–120 sec)
→ Think: sled pushes, bike sprints, kettlebell swingsEndurance-focused intervals:
Moderate work (1–2 min), equal or short rest (30–60 sec)
→ Think: bodyweight circuits, rower intervals, shuttle runs
The key is consistency and intent, not exhaustion.
For structured weekly programming, explore the APX MVMT LAB
Train the Energy System Your Sport Requires
Every sport uses a mix of energy systems—but the dominant one matters when designing your intervals.
Golf, tennis, and pickleball rely on quick bursts of power, rest, and repeat
Lacrosse demands both repeat sprint ability and aerobic recovery
Use your interval training to match those demands:
EMOMs (Every Minute on the Minute) = control + power output
Short intervals (15–30 sec) = speed and explosiveness
Long intervals (1–2 min) = stamina and recovery under fatigue
APX MVMT LAB offers training sessions based on athletic demands
How to Apply It
Here’s how to get started with interval training for power and endurance:
Choose 2–3 movements that support your sport (e.g., med ball slams, sled pushes, rotational work)
Start with simple formats:
30 sec work / 90 sec rest (Power)
2 min work / 1 min rest (Endurance)
Keep sessions under 45 minutes
Train 2x/week for 6–8 weeks before progressing intensity or volume
Track progress: reps completed, speed, recovery
This approach works whether you're preparing for a season or just looking to move better and feel more athletic year-round.
Final Thoughts
You don’t need more time—you need more intention. With structured intervals, you can build the power to explode and the endurance to sustain it across every rep, round, or match.
Interval training is the simplest, smartest way to train like an athlete—without burning out.
FAQs
Is interval training good for building both strength and cardio?
Yes. The right interval format can build muscular power and improve cardiovascular endurance.
How many times per week should I do interval training?
2–3x per week is ideal for most recreational athletes when paired with strength work.
Can interval training help with my golf or tennis game?
Absolutely. Interval formats train the stop-start energy demands of both sports, improving power and recovery.
What are examples of interval workouts for athletes?
Try EMOMs with rotational throws, short sprint intervals, or circuits with push-pull-squat combos.
Want a proven way to train for performance without overcomplicating it?
Join APX MVMT LAB—our programming includes smart, scalable interval sessions that help you move better, build power, and boost endurance.
