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The primary goal of interval training is to alternate periods of high-intensity exercise with low-intensity recovery. This method is designed to enhance both aerobic and anaerobic conditioning by providing a structured approach to maximizing effort and recovery. By incorporating bursts of high-intensity exercise followed by rest or low-intensity activity, interval training promotes improvements in cardiovascular fitness, speed, and overall performance.

This alternating intensity allows for greater training volume within a shorter period while also enabling practitioners to push their exertion levels higher than they might be able to sustain for long durations. This strategic combination can lead to more significant adaptations in both heart rate and muscle response, making it a highly effective training modality for various fitness goals.