Why endurance atletes need to use short fast intervals

Short, fast intervals are highly effective for endurance athletes because they improve several key physiological systems crucial to endurance performance. Here's why they work:

Short, fast intervals help increase an athlete's lactate threshold, which is the point at which lactate (a byproduct of anaerobic metabolism) starts to accumulate in the bloodstream faster than the body can clear it. A higher lactate threshold means athletes can maintain higher intensities without fatiguing as quickly.

Improved Neuromuscular Co-ordination: Sprint intervals recruit fast-twitch muscle fibers that aren’t typically used in slower, steady-state endurance training. Training these fibers improves overall muscle coordination and efficiency, helping endurance athletes to maintain proper form and muscle engagement even when fatigued. Similarly, sprinters cant afford to have a poor technique, no room for error over such short distances! They have a dynamic action with the full use of driving arms. Endurance athletes simply have a slightly watered down version…sprints help to improve technique. 

Increased Muscle Power and Strength: Short bursts of high-intensity effort help to build explosive power and strength in the muscles, which is beneficial for endurance athletes during surges, hill climbs, or finishing sprints. This also allows athletes to sustain efforts more comfortably at submaximal speeds. 

In summary, short, fast intervals improve an athlete's efficiency, power output, fatigue resistance, and mental toughness—critical factors for endurance success.