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Peak Interval Training

Peak interval training involves reaching one or more peaks during the course of the intervals. The aim of peak intervals is to gradually build up intensity until you reach a peak, which will be a high intensity interval. After the peak is reached you can gradually bring the intensity back down or just lower the intensity to a desired level. Typically, there no true rest intervals in peak interval training but you can add them in if you like.

Interval training can be performed on a variety of cardio equipment or with any suitable physical activity. Always warm up before performing intervals and cool down afterwards.

The peak interval charts displayed below use an exercise intensity scale of 1-10, with one being the lowest and ten being the highest.

Single Peak

This peak interval program involves eight 60 second intervals that gradually build up to one peak. The fifth interval is the peak, where the goal is to do one high intensity interval at level nine. However, you can go above level nine if you’re up for the challenge.

single peak

Double Peak

This peak interval program involves ten 45 second intervals that gradually build up to two peaks. The fifth and ninth intervals are the peaks, where the goal is to do two high intensity intervals at level nine.

double peak

Triple Peak

This peak interval program involves fourteen 30 second intervals that gradually build up to three peaks. The fifth, ninth, and thirteenth intervals are the peaks, where the goal is to do three high intensity intervals at level nine.

triple peak