Interval training enhances endurance by alternating high-intensity bursts of activity with periods of rest or lower intensity. This method increases cardiovascular efficiency and builds muscle strength more effectively than steady-state training. The inclusion of varied intensities allows the body to adapt and improve its ability to utilize oxygen and energy stores. Consequently, athletes can push their limits and improve overall performance. Additionally, this training can enhance metabolic rates, contributing to improved recovery and enhanced fat burning during and after workouts. Ultimately, integrating interval training into a workout regimen can lead to significant gains in both aerobic and anaerobic fitness levels.