"Rest" during intervals

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2012-02-10 11:20 AM

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Expert
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San Luis Obispo, CA
Subject: "Rest" during intervals

What is "rest" during intervals on the bike and run?

Example: 5 x 3' on 3' rest or 1 X 10' on 5' rest

Drop down to Zone 1?  Slow jog? Walk? Stop pedaling? Pedal backward?

2012-02-10 11:50 AM
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Pro
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Twin Cities
Subject: RE: "Rest" during intervals
On the bike, it's typically easy spin. On the run, it depends... could be walk, could be jog.
2012-02-10 11:51 AM
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Master
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Washington, DC Metro
Subject: RE: "Rest" during intervals
Not much help, but all the plans I've seen usually tell you what the rest is, be a percentage of HR or Power or even just an RPE.
2012-02-10 11:55 AM
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Champion
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NOVA - Ironic for an Endurance Athlete
Subject: RE: "Rest" during intervals

I nap, or:

Bike: easy peddle until I don't think that I am going to puke

Run: almost always walking.  sometimes an easy jog

2012-02-10 12:10 PM
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Runner
Subject: RE: "Rest" during intervals
It depends on the purpose of the rest interval and your fitness.

If the purpose is to provide complete recovery, then you make sure that you get that complete recovery. If you can do that by jogging, great. If it means standing there with your hands on your head while you huff and puff, so be it.

Most interval workouts are done with complete (or almost complete) recovery.

Ultimately, it comes down to this:

Do whatever works that will allow you to finish the workout as it is stated.
2012-02-10 12:19 PM
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Expert
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San Luis Obispo, CA
Subject: RE: "Rest" during intervals
Thanks all, especially Scout and Mike.  Yup, got to embrace the puke thing.Tongue out

2012-02-10 5:53 PM
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Master
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Eugene, Oregon
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Subject: RE: "Rest" during intervals
Jorge's program specifies the effort level for rest, but depending on the intensity of the interval it's more like......collapse down to fifty watts, try not to puke, wipe sweat,  gulp water; watch helplessly as the seconds that just dragged by so slowly now fly past;  in the last 30 seconds or so, realize, oh, yeah, I'm supposed to be at 65% or something like that, and attempt to do that! Running--easy easy, except for fartlek. The idea with that is you go back to normal (I guess zone 2) easy run pace; you're not supposed to stop or just dink along. For intervals, some workouts specify. If not, I probably spend a few seconds walking while gasping for breath (if hard), then jog very easy for the recovery time/distance. You don't want to just stand there the whole time or you'll tighten up.
2012-02-10 6:07 PM
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Subject: RE: "Rest" during intervals

not sure about cycling. but for running example i do is

4x400 1:45-2:00  with 30 second walk in circles rest.

5x800 4:00-5:00  with 45 second walk in circle rest.

2012-02-10 9:03 PM
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Master
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University Park, MD
Subject: RE: "Rest" during intervals

Like Scout said, it depends on your fitness level, but ...

For running, I find that it really helps to break into an easy jog/run during the break, after stopping for a few seconds. The easy running isn't so much fun for the first few steps, but I find that it really helps me to recover better and stay loose for the next effort.

Similarly on the bike, I drop down to ~50% of FTP/interval effort, after a few seconds of just slowly turning the pedals pathetically. My HR drops during the recovery period, but not below ~120. Again, I find that this low-but-not-trivial effort level helps me to be ready for the next effort.

2012-02-10 10:19 PM
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Expert
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Madison, Wisconsin
Subject: RE: "Rest" during intervals
If a plan is specific enough, then it should be easy to follow. But if it is not you need to understand the stress of the interval you are putting your body under. Ex. if you are doing 10-20 all out efforts then you will need a very long time for rest to rebuild your ATP stores as you will virtually wipe those out in your efforts. so you would need maybe 5 minutes before you can do another set. In turn if you are doing a bike ride at say HIM pace, you are not nearly as close on intensity and even though you are/should be going much longer, your rest/recovery time will be completely different. It is all dependent on how long/intense the interval is. 
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