The '7/10' Rule: Giving 100% In Interval Training Might Hold You Back

If you’re a runner, it can feel tempting to go above your limits to improve your pace, duration, VO2 max, and other metrics. 

But lots of research suggests that going easy is beneficial. Elite athletes only spend about 20% of their time intensively training, for instance – they’re mostly “zone 2” running.

You might think the exception to that is the speedy part of interval training, which sees runners switch between jogs and sprints. 

But even in those, researchers think we should only be giving it a seven out of 10 effort.