Repeat Tempo Intervals
How to Do It
Choose one steady, low-impact way to work — an easy-to-moderate jog, a bike, a rower, brisk incline walking, or a smooth bodyweight flow. Work for a set interval (for example 30–60 seconds) at a controlled, moderate effort of about 70% — quick enough that you feel it, but smooth enough that you could repeat it many times. Then rest for the prescribed recovery (often about equal to the work time, or a little longer) and repeat for the set number of intervals. The key is a consistent pace: every interval should look like the first — resist the urge to start fast and fade. Keep your breathing and form under control the whole way through.
Why It Works
Repeating moderate-intensity intervals with controlled rest develops aerobic capacity and the ability to sustain a strong pace repeatedly; the repeated efforts at threshold-type intensity build the aerobic engine and work capacity that support sustained and repeated efforts.
Hockey Transfer
Builds the aerobic capacity and repeatable work capacity that support sustaining effort and recovering across multiple shifts and periods; trains the engine that lets a player keep producing strong efforts deep into a game.
Coaching Cues
- "Consistent, repeatable pace"
- "don’t fade across intervals"
- "controlled effort, clean form"
Common Mistakes
Starting too fast and fading; inconsistent pacing; sloppy form; cutting recovery too short or too long
Progression / Regression
more intervals, longer work, or less rest
fewer intervals, shorter work, or more rest
Primary Muscles
Energy System
Aerobic
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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