Interval training consists of two elements: (1) working HARD at a heightened level of effort for a predetermined period of time and (2) fully recovering between the interval and/or sets of intervals. Work hard, then rest; work hard, then rest; repeat till done.
The payoff? .... Interval training DOES work -- in fact, it works VERY well ... significantly improving your performance and speed when done correctly. Nothing else compares.
The secret? .... Without the REST and recovery between the hard efforts, those hard efforts can NOT be optimized -- top end performance and peaks of effort can simply not be reached, consistently, and breakthrough improvement can NEVER be achieved. Recovery is key; it's an ESSENTIAL ingredient of the process.
By the way, this same principle applies to strength training in the gym -- which is why body-builders build in rest days between focusing on specific body parts. In fact ... ask around -- talk to any athlete, regardless of sport, and you'll find that "interval training" or it's equivalent is a key component of achieving breakthrough performance in that sport.
WIIFM? .... What's In It for ME?
So ... What does this mean as it relates to our WORK LIFE? Can we apply interval training to achieve breakthrough performance at work? YOU BET .... here's how....
Build Interval Training Into Your Workday ... Every day:
- •Set your daily calendar up to work in "bursts" of effort ... 20-30 minute or 45-60 minute time blocks (or "intervals")
- •Go "all out" during those work intervals -- forward your phone, turn off your email, shut your office door, e.g., create a small chunk of time free from distraction
- •Know EXACTLY what you're going to focus on during those interval periods -- decide ahead of time and make sure you have EVERYTHING you need to accomplish the task at hand .... files, data, access to key people, and availability of necessary information
- •Then ... FOCUS YOUR EFFORT .... let your creative juices flow, concentrate on solving or doing the task at hand, PUSH through it, then ....
- •REST or recover for 5-10 minutes -- go for a walk outside, shift your focus to something relaxing that requires little to no mental effort, read something uplifting, grab a glass of water, whatever
- •Now .... REPEAT the process
- •After two or three of these, take a longer break .... Lunch, for example
- •Repeat this whole process in the afternoon
Plan your upcoming week with "interval training" embedded in your work day. Adjust the interval periods to suit the level of effort required for the task at hand. For longer work intervals, allowing for slightly longer rest periods. Remember though .... REST between efforts IS THE KEY.
THE PAYOFF -- Optimum levels of productivity .... You'll get maximum done in minimum time .... I guarantee it.
Try it!