Our Method

The Parts

The Ark Intervals program is based on two fundamental fitness models: High-intensity Interval Training, and Periodization. These two methods, when implemented in unison, produce superior results in strength, conditioning, endurance, and overall athletic performance. Here's how they work:

High-Intensity Interval Training

High-Intensity Interval Training is a workout method in which short, explosive bursts of maximum-intensity effort are alternated with brief intervals of active recovery. Through periodic "sprinting" in a routine, your heart rate spikes, and you reach levels of cardio that you would otherwise never attain. This allows you to burn many more calories in a shorter period of time. Benefits to HIIT include increases in EPOC (Exercise Post-Oxygen Consumption) and anaerobic threshold, elevated metabolism for the 24 hours following a workout, and sustained muscle mass development.

Periodization

Periodization is an endurance-training model in which your fitness program is divided into different workout cycles, with the ultimate goal of peaking your body's performance at the time of your scheduled event. Your entire training period, or macrocycle, consists of smaller mesocycles and microcycles, which are interspersed with key periods of active rest and muscle recovery. These various cycles overlap, so that you physiologically adapt to high-endurance training over the duration of the program. This ensures that, at the time of your race, your neuromuscular and cardio-respiratory systems are at their absolute prime, and that your confidence is at an all-time high.