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Interval Training

Basically, cardio as you knew it, with major improvements. The goal with interval training is to develop your energy system, not to stay status quo. We develop your aerobic/anaerobic threshold and your aerobic capacity by working your system through intervals. Intervals are basically running for a few minutes at 70% Maximum Heart Rate (MHR) and then running for a shorter period of time at a higher intensity(from 80% to almost 100% MHR). Cycling back and forth to allow your cardio-respiratory system work hard, and then to re supply what was used during the intense work. We recommend this type of training because this closely mimics your energy output while firefighting.
*To calculate your Maximum Heart Rate, use this simple formula:
220 – age = MHR
Multiply by .7 to determine 70% MHR, .8 to determine 80% MHR, and so on.
Beginning Training Zones
3 minute warm up Zone 1 (70-80% MHR)
2 minutes Zone 1 Zone 2 (80-90% MHR)
2 minutes Zone 2 Zone 3 (90-100% MHR)
2 minutes Zone 1
2 minutes Zone 2
2 minutes Zone 1
2 minutes Zone 2
3 minute cool down
18 minutes total

Intermediate

3 minute warm up
1 minute Zone 3
2 minute Zone 1
1 minute Zone 3
2 minute Zone 1
1 minute Zone 3
2 minute Zone 1
3 minute cool down
15 minute total

Advanced
3 minutes warm up
1 minute Zone 1
30 second Zone 3
1 minute Zone 1
30 second Zone 3
1 minute Zone 1
30 second Zone 3
1 minute Zone 1
30 second Zone 3
1 minute Zone 1
3 minute cool down
13 minutes total