The SAQ (Swedish Adjustable, Quality-controlled) work to rest ratio is a commonly utilized method of prescribing aerobic training intensity. The SAQ method involves alternating periods of work with periods of rest or recovery. The work:rest ratio refers to the amount of time spent working versus the amount of time spent resting. The SAQ system uses work:rest ratios to allow an athlete to maintain a target heart rate range throughout an entire training session.
How does the SAQ work to rest ratio work?
The SAQ system structures aerobic training by breaking up a continuous exercise session into shorter, interval-style periods of work and rest. An athlete performs a period of higher intensity exercise for a designated amount of time followed by a period of lower intensity active recovery or complete rest for a set amount of time. The work interval elevates the heart rate while the rest interval allows the heart rate to decrease before starting the next work interval. The alternating work and rest periods enable an athlete to complete a longer overall exercise session at the desired training intensity compared to just exercising continuously at the same pace.
The SAQ work to rest ratios prescribe a specific amount of time for the work interval and rest interval. The two times added together make up the total cycle time. For example, a 2:1 work to rest ratio using 30 second intervals would have a 20 second work interval followed by a 10 second rest, for a total cycle time of 30 seconds. This 2:1 ratio would be repeated for a designated number of cycles based on the duration of the training session. The duration of the work and rest intervals can be adjusted to scale the overall intensity up or down depending on training goals.
Setting the work interval intensity
The work interval intensity is set to elevate the heart rate to the desired training zone. For aerobic endurance training, this is often between 70-90% of maximum heart rate. The duration and intensity of the work interval is therefore prescribed to appropriately stress the cardiovascular system and drive beneficial physiological adaptations specific to aerobic fitness.
Purpose of the rest interval
The rest interval serves two key functions:
- Allows heart rate to decrease – The relative recovery during the rest interval enables the athlete to complete multiple work intervals at the proper intensity without overtaxing themselves.
- Provides active recovery – The lower intensity exercise during the rest period promotes blood flow and clears metabolic waste products to enhance recovery between work intervals.
How to determine SAQ work to rest ratios
There are several factors to consider when determining the optimal SAQ work to rest ratio:
1. Aerobic training phase
In general, work intervals tend to be longer with more rest during earlier aerobic development phases. As fitness improves, work intervals progressively shorten as rest intervals decrease to maintain the target training intensity. For example:
Training Phase | Sample Work:Rest Ratio |
---|---|
Base training | 3:1 (longer work, more rest) |
High intensity aerobic | 2:1 |
Anaerobic threshold | 1:1 or 1:2 (shorter work, less rest) |
2. Training goals and sport demands
The type of conditioning needed for the sport will influence the work to rest prescription. For example:
- Sports requiring more aerobic endurance will utilize longer work intervals with more rest (e.g. 3:1)
- Sports requiring repeated high intensity efforts may incorporate more intervals at or above anaerobic threshold (e.g. 1:2)
3. Athlete fitness level
Work to rest ratios will differ based on an athlete’s current aerobic fitness and conditioning level. Less fit athletes generally require longer rest intervals when starting an aerobic conditioning program.
Sample SAQ work to rest ratios
Here are some sample work to rest ratio prescriptions:
Work:Rest Ratio | Sampleprescription |
---|---|
3:1 | 90 sec work / 30 sec rest |
2:1 | 30 sec work / 15 sec rest |
1:1 | 60 sec work / 60 sec rest |
1:2 | 30 sec work / 60 sec rest |
1:3 | 30 sec work / 90 sec rest |
Within these examples, the total cycle time can be adjusted anywhere from 30 seconds up to 4+ minutes generally. The number of cycles would be determined by the duration of the training session.
Programming SAQ interval workouts
Here are some best practices for programming SAQ interval workouts:
- Start with longer work to rest ratios (3:1, 2:1) during aerobic base training.
- Progress to shorter ratios (1:1, 1:2) as fitness improves.
- Tailor work and rest durations to allow heart rate to reach desired intensity, then recover adequately.
- Utilize different cycle lengths to provide physiological variation.
- Manipulate other variables like intensity, number of intervals, recovery mode, etc. to continually create training stimuli.
- Allow sufficient warmup and cooldown before and after intervals.
Sample 3:1 interval workout
Here is an example of what a SAQ interval workout may look like utilizing a 3:1 work to rest ratio:
Warmup:
5-10 minutes easy aerobic exercise
Main Set:
10x cycles with 90 sec work / 30 sec rest (work at 70-80% max HR)
Cooldown:
5-10 minutes easy aerobic exercise
In this sample workout, each 30 second cycle includes 90 seconds of more vigorous work followed by 30 seconds of lower intensity active rest. This 3:1 ratio allows the athlete to repeatedly hit the desire training zone for sustained intervals with adequate recovery built in. The number of cycles can be adjusted for different training durations.
Benefits of SAQ interval training
Utilizing SAQ work to rest ratios offers several advantages for aerobic training:
Enables extended training time at target intensity
The alternating work and rest intervals allows athletes to cumulatively spend more time training at higher aerobic intensities compared to continuous training at the same pace. This leads to greater physiological adaptations.
Provides active recovery
Active recovery during rest intervals enhances lactate clearance and augments heart rate recovery versus complete rest. This improves the quality of the training stimulus.
Adds training variability
Varying work and rest intervals provides training variability and lessens boredom compared to monotonous steady state training.
Adaptable strategy
SAQ ratio manipulation offers an excellent strategy to progress aerobic conditioning and tailor to specific goals and ability levels.
Considerations when using SAQ training
Here are some important considerations when developing SAQ interval programs:
- Accurately establish current fitness level to determine appropriate work:rest ratios to begin with.
- Provide adequate warmup and cooldown around intervals.
- Adjust work intensity to elevate heart rate to the desired training zone.
- Modify work and rest intervals gradually as fitness improves.
- Allow sufficient recovery between interval training days.
- Avoid overtraining by monitoring fatigue.
Conclusion
The SAQ work to rest ratio approach provides an effective strategy for structuring interval training for aerobic development. Alternating periods of more intense work with periods of active recovery enables athletes to target specific heart rate zones for extended durations. Manipulating the work:rest ratios allows progressive overload and periodization of training over time. With proper application, SAQ interval training is a valuable method for enhancing aerobic power, speed, and endurance.