Intervals - Logic Behind Rest Times

[[old] Bill]

Hello,<br /><br />When a coach sets up interval sessions what is the logic used to determine the rest times ? Is it wait until back down to 2xRHR ?, is it wait for X% of the work time ? Is it wait until you feel ok ? Is it something else ?<br /><br />The interval sessions that Ive seen most frequently discussed in the forum are <br /><br />4 x 1k<br />6 or 8 x 500m<br /><br /><br />Bill<br /><br />

[[old] Deleerious]

Today I did 6x500m w/ 20s rest. I guess it's the same thread os your question- is the minimal rest even healthy for a growing heart, or does it make the muscle hypertrophy and prevent expansion as you get older?

[[old] Druss]

Intervals all have different objectives eg 8 x 500 is different to 5 x 1500 or 2 x 5000 (obvious I know) - they are designed to train different aspects of our physiology (energy systems)<br /><br />Therefore the rest period is designed to ensure intensity is maintained but not overdone.<br /><br />In my opinion 6 x 500 with 20secs rest may as well be continuous as it does not allow the body to recover sufficiently between intervals and so teach it to cope with the 'stress' that a longer rest allows you to apply. With sessions such as the 5 x 1500 or 2 x 5000 these are probably essentially designed to 'improve' our AT and so the rest period should be designed to allow adequate recovery between intervals so that we can maintain the intensity (above our AT), but not so short that we tip to far over into the AN area as to be detrimental to future work.<br /><br />Does any of that make sense just my opinion --- I have some articles I can send you if you are interested (drop me an e-mail)

[[old] Bill]

<!--QuoteBegin-Druss+Aug 2 2005, 12:01 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Druss @ Aug 2 2005, 12:01 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Intervals all have different objectives eg 8 x 500 is different to 5 x 1500 or 2 x 5000 (obvious I know) - they are designed to train different aspects of our physiology (energy systems)<br /><br />Therefore the rest period is designed to ensure intensity is maintained but not overdone.<br /><br />In my opinion 6 x 500 with 20secs rest may as well be continuous as it does not allow the body to recover sufficiently between intervals and so teach it to cope with the 'stress' that a longer rest allows you to apply.  With sessions such as the 5 x 1500 or 2 x 5000 these are probably essentially designed to 'improve' our AT and so the rest period should be designed to allow adequate recovery between intervals so that we can maintain the intensity (above our AT), but not so short that we tip to far over into the AN area as to be detrimental to future work.<br /><br />Does any of that make sense  just my opinion --- I have some articles I can send you if you are interested (drop me an e-mail) <br /> </td></tr></table><br /><br /><br />Hello Again,<br /><br />What does it mean in a paper when it says a rower is rowing <i><u>at VO2max</u> </i>ie is that approx 5k pace ? 2k Pace ? something else completely ?<br /><br />I have a general idea of what VO2max means - ie burning up all of the oxygen that your body is capable of burning.<br /><br />and %age of V02max would naturally follow once I know the first bit.<br /><br />or have I completely misunderstood this concept ?<br /><br />Bill<br /><br /><br />

[[old] Mel Harbour]

<b>VO2Max Explanation</b><br /><br />When you're exercising, your body absorbs oxygen from the air you breathe in order to replenish its stores of energy. It scales the amount of oxygen it is pulling from the air based on the intensity at which you are working. This amount of oxygen is called VO2 or oxygen uptake.<br /><br />There is an upper limit for this value however, which is known as VO2Max. In other words the highest rate of oxygen uptake attainable by your body.<br /><br />The term is often used fairly interchangeably with the concept of work rate at VO2Max. This is the power output (speed) required to elicit VO2Max. Note that this is not the fastest possible pace you can go.<br /><br />As a guide, a 2k ergo test is normally performed at about 97% of the work rate at VO2Max.<br /><br />Mel

[[old] Bill]

<!--QuoteBegin-Mel Harbour+Aug 8 2005, 02:18 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mel Harbour @ Aug 8 2005, 02:18 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><b>VO2Max Explanation</b><br /><br />When you're exercising, your body absorbs oxygen from the air you breathe in order to replenish its stores of energy.  It scales the amount of oxygen it is pulling from the air based on the intensity at which you are working.  This amount of oxygen is called VO2 or oxygen uptake.<br /><br />There is an upper limit for this value however, which is known as VO2Max.  In other words the highest rate of oxygen uptake attainable by your body.<br /><br />The term is often used fairly interchangeably with the concept of work rate at VO2Max.  This is the power output (speed) required to elicit VO2Max.  Note that this is not the fastest possible pace you can go.<br /><br />As a guide, a 2k ergo test is normally performed at about 97% of the work rate at VO2Max.<br /><br />Mel <br /><br />Thanks Mel,<br /><br />Just exactly what I wanted to know.<br /><br />Bill<br /><br /><br /><br /> </td></tr></table><br />