Interval Rest Times

[engine6]

Hello All,

Quick question. What would you guys recommend my rest times be for the following workouts:

1000m X 5

2000m X 5

1:00 X 10

500M X 10

All these workouts are for max effort. Thanks.

[luckylindy]

I'm a new rower and haven't done intervals yet, but I thought the following link was interesting:
http://www.concept2.com/us/motivation/n ... ervals.asp

If rowing is anything like running (my background), in the end it really matters what your goal is. If your workout goal is to maximize strength/speed, then take longer rests for the shorter intervals (i.e. 2-4min or so for a 500). If your workout goal is to improve oxygen carrying capacity or lactic acid threshold, then use a shorter break.

From what I read on the forums, people mix it up a lot.

[Citroen]

Quick question. What would you guys recommend my rest times be for the following workouts

Simple rule - the shorter the work the closer to 1:1 the ratio between work and rest needs to be.

I'd do the 500s with 1:45 rest. I'd do the 1:00 as 1:00on/1:00off (which is a killer). For the 1Ks and 2Ks I'd use the interval times from the Pete Plan http://thepeteplan.wordpress.com/the-pete-plan/ (or the Wolverine plan (if you can understand it)).

[KevJGK]

Assuming the idea behind your intervals is to train as fast as possible over a given distance - and much faster than you could manage without a break, why not take sufficient rest to maximise that effect. Obviously taking care not to over do it and risk cooling down.

For me that would be at least 5 minutes for the 5*1,000 & 5*2,000 & 3:30 for the 10*500. I have no experience with the 10*1' but would still apply the above principle.

Citroen mentioned the Wolverine Plan. Mike Caviston's rule of thumb is "work time + recovery time = 5’/500m. In other words, 4 x 1K is done on 10’ centers."

[engine6]

Thanks Guys,

I have been using these rest times alot and was wondering if i'm in the right ranges or not:

5 x 1,000m- 3min Rest

5 x 2,000m- 4 min rest

10 x 500m- 2 min rest

10 x 1:00- 1:30 rest

What do you guys think?

Brian

[hjs]

Thanks Guys,

I have been using these rest times alot and was wondering if i'm in the right ranges or not:

5 x 1,000m- 3min Rest

5 x 2,000m- 4 min rest

10 x 500m- 2 min rest

10 x 1:00- 1:30 rest

What do you guys think?

Brian

Sounds, ok there are no golden rules for this.

It simply depends on what you aim is for the session. Shorter rest for submaximal work, long rest if you really want to mimic race work and go really anaerobic.

[gregsmith01748]

I'm never sure if what I am doing is the best way to go at it, but I have been focusing on "Active Rest".

So, for short intervals, up to 1K, I set up the PM for 1K intervals, with 30 second rests. Then I row one hard, and the next at a recovery pace. So, this works out to basically what Mike Caviston says in the WP. For 500m:

Row Hard: 1:40
Gasping: 0:30
Row gentle: 2:20
Towel off: 0:30
5:00
do it again...

I find if I set up for 3:30 rest, I spend the whole time willing the clock to move more slowly, but it whizzes away.

For longer intervals 1.5K and up, I usually do the same thing, but chop the recovery distance in half., still, with 30 seconds on each end to take care of business