Interval Training Pullover
Interval Training Pullover
Interval Training Pullover
Interval Training Pullover
Interval Training Pullover

Interval Training Pullover

Regular price
Sale price
Shipping calculated at checkout.

Interval Training is a unique design, combining knitted colorwork with embroidery. The merger of these two art forms yields a gorgeous, eye-catching cowl. The pattern is a perfect way to play with color, whether it be using just two colors for maximum impact or a gradient set for a more subtle shift in hues. The colorwork and the embroidery are simple, making this pattern a marvelous introduction to both techniques. In fact, this is how the name for the pattern came to be. “Interval“ represents the 1x1 colorwork throughout the cowl and the rate of subsequent application of embroidery and “training” indicates that the design is a perfect way to practice both your colorwork and embroidery skills!

This pullover is knitted from the top down in the round. The yoke and the cuffs feature the same pattern of knitted colorwork – simple rounds of alternating color, separated by rounds of knitting of the main color. These gaps in colorwork are where the embroidery will be featured. The maker can decide how many gaps to fill in, using the ”posts” of contrast color as guides for embroidery. The pattern includes charts and written instructions for both the colorwork and the embroidery.

The body is slightly cropped for a more modern silhouette. The sleeves have the illusion of being slightly bell- shaped, making the embroidered colorwork at the cuff a real scene-stealer.

The pullover is designed to be worn with 8-12” / 20.5-30.5 cm of positive ease. This generous proportion not only yields a more comfortable sweater, it also accommodates any tightening in the yoke and cuffs due to the 1x1 colorwork and subsequent embroidery. If you’re in between sizes, I recommend going up one size.



1 (2, 3, 4, 5) (6, 7, 8, 9)

Finished Circumference at Bust

40 (44, 48, 52, 56) (60, 64, 68, 72)”  102 (112, 122, 132, 142) (152, 163, 173, 183) cm

Intended to be worn with approximately 8-12" / 20.5-30.5 cm of positive ease, which will accommodate any changes to drape made by the addition of embroidery.


Sonder Yarn Co. Sunday Morning DK /  Sonder Yarn Co. Sunday Morning DK (Ecru) (75% BFL, 25% Masham) 268 yds (245 m) / 100 g

MC Shown in Cloud 9: 4 (4, 4, 5, 6) (6, 6, 7, 7) skeins OR 950 (1000, 1050, 1250, 1375) (1475, 1600, 1750, 1875) yards / 870 (920, 960, 1150, 1257) (1350, 1475, 1600, 1715) meters. 

CC Shown in Rom Com: 1 (1, 1, 1, 1) (2, 2, 2, 2) skein(s) OR 250 (250, 250, 250, 500) (500, 500, 500, 535) yards / 228 (228, 228, 228, 457) (457, 457, 457, 489) meters. These are generous estimates for the contrast color to accommodate maximum embroidery.


16” US 4 (3.5mm) circular needle for neck – or two sizes smaller than gauge needle

16”, 24” and 40” US 6 (4.0mm) circular needles or size needed to get gauge

One stitch marker

Darning needle

Blocking mat and pins

Gauge After Blocking

Gauge - 24 sts and 28 rounds / 4” (10 cm)

The gauge applies to both the stockinette and 1x1 colorwork sections of this sweater. Please take time to swatch both stockinette and the colorwork IN THE ROUND before beginning. It may be necessary to change to a larger needle to work the colorwork sections of the sweater.

Additional Information

This knitting pattern includes written and charted directions for the knitted colorwork and the embroidery. Hyperlinks to videos demonstrating cast on and increase techniques are also included.