Which statement describes interval training?

• A. It involves steady pace with no rest.
• B. It alternates work and rest periods.
• C. It only improves flexibility.
• D. It is solely endurance training.

Answer: (B)

Interval training centers on alternating high-intensity work bouts with recovery periods. You push hard for a set time or distance, then rest or move at a lighter pace, and repeat several times. This structure lets you train at higher intensities and stress both the aerobic and anaerobic systems, so you can tailor gains toward endurance, speed, or power depending on how you design the work and rest cycles.

Steady pacing with no rest describes continuous training, not interval training. The idea that interval training only improves flexibility isn’t accurate; its main gains come from cardiovascular and muscular adaptations, not flexibility. And it isn’t solely about endurance; interval work can also develop speed, power, and fatigue tolerance depending on the workout design.