Effectiveness
Interval training is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners / riders. However, it is also applicable to exercisers as it helps improve exercisers’ aerobic capacity to exercise longer at varying intensities (Mayo Clinic, 2009).
Interval training can be an effective means of enhancing an athlete's lactate threshold. Lactate threshold has been shown to be a significant factor determining performance for long distance running events.
This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This is due to the metabolism boosting effects of high intensity intervals.
Read more about this topic: Interval Training