Micro Intervals vs. Steady State Workouts

Micro intervals involve short bursts of intense exercise followed by insufficient recovery time to allow the heart rate to drop, aiming to keep the cardiovascular system stimulated. These micro intervals typically last for 10 to 20 minutes, gradually building up in duration over time. They impact energy systems differently from longer sustained efforts. In contrast, steady state VO2 max workouts aim to accumulate 15 to 20 minutes of time at VO2 max, targeting the aerobic system more heavily. The former mimics race conditions and requires dealing with position changes and surges, transitioning from aerobic to VO2 max efforts, while the latter focuses more on sustained aerobic effort.