Which interval pattern best describes glycolytic training?

• A. 30-120 seconds work; 60-240 seconds rest; repeated 10-20 times
• B. 120-240 seconds work; 60-120 seconds rest; repeated 5-10 times
• C. 30-60 seconds work; 15-45 seconds rest; repeated 20-30 times
• D. 10-30 seconds work; 30-60 seconds rest; repeated 25-30 times

Answer: (A)

Glycolytic training targets energy produced primarily through anaerobic glycolysis, so you want work bouts that are long enough to rely on glycolysis rather than the phosphagen system, and rest that’s long enough to clear lactate and partially replenish energy stores. Work periods of about 30 to 120 seconds accomplish this by stressing glycolytic pathways and pushing lactate production. Rest periods of roughly 1 to 4 minutes give enough recovery for lactate clearance and to sustain high-quality efforts across repeats. Repeating this pattern around 10 to 20 times provides a solid glycolytic stimulus, improving lactate tolerance and the ability to sustain high-intensity efforts. Shorter work with minimal rest tends to favor the fast glycolytic or phosphagen systems, while longer work bouts can shift toward oxidative metabolism, which isn’t the goal of glycolytic training.