Interval Program 30x:30/:30r - question

migmi006 · Post by **migmi006** » June 1st, 2009, 10:43 pm

I just did this workout for all 30 intervals = 15 minutes of rowing. My question is on the rest phase. Do you actually stop like I did and recover or do you actually row lightly?

When I looked at the logcard my meters counted were for the 30 second work phases.

Thanks

Post by **Slothful1** » June 7th, 2009, 3:27 am

Hi

The choice is up to you. The only advice I would offer is that you are consistent over time, so that you can monitor progress as you get fitter. An active rest (rowing lightly during the breaks) would make starting the next active interval a little easier compared with having to start with a fan that's spinning slower (unlikely to stop spinning in 30 seconds).

Cheers
Dave

iain · Post by **iain** » June 9th, 2009, 1:05 pm

I would stop as a mouthful of water would help on this type of workout. I don't like 30"r30" as the rest is too short to allow all out sprinting for a decent workout. I would recomemnd 1:30 rest for a sprint session, or 1'r1' for a more moderate paced workout.

On the logcard, atleast on a PM3, the total metres done in the rest are shown at the bottom to the right of the other numbers when the intervals are opened up. the distance downloaded includes these, although the top line excludes these.

Citroen · Post by **Citroen** » June 9th, 2009, 1:21 pm

iain wrote:On the logcard, atleast on a PM3, the total metres done in the rest are shown at the bottom to the right of the other numbers when the intervals are opened up. the distance downloaded includes these, although the top line excludes these.

That's not true if you program it as a variable intervals workout. The PM3/4 will account for the resting metres after each work period.

When you upload to the C2 Logbook (using the C2 utility) it simply aggregates everything to give a screwy distance rowed in the total elapsed time.

iain · Post by **iain** » June 9th, 2009, 1:29 pm

Citroen wrote:[That's not true if you program it as a variable intervals workout. The PM3/4 will account for the resting metres after each work period.

When you upload to the C2 Logbook (using the C2 utility) it simply aggregates everything to give a screwy distance rowed in the total elapsed time.

Doug, I was referring to the 30"r302, I can't imagine anyone loading 30 as variable!

Don't know whether it is the old version of software on gym ergs, but when I do intervals with 0 rest, it always excludes the time taken for any incomplete intervals showing some amazing times!

- Iain

Citroen · Post by **Citroen** » June 9th, 2009, 2:07 pm

iain wrote:Don't know whether it is the old version of software on gym ergs, but when I do intervals with 0 rest, it always excludes the time taken for any incomplete intervals showing some amazing times!

- Iain

There were some firmware changes in that area. Can't remember what the final version does, I don't row intervals (if I can help it) using the monitor. I'll tend to measure the rest on my watch and row each as a seperate workout so that I can get more splits.

I also think that 30"/R30" isn't a sensible workout. I wouldn't normally do anything less than 1'/R1' and even that is a bit short to get HR down to resting x 2.

iain · Post by **iain** » June 16th, 2009, 8:42 am

Citroen wrote:I wouldn't normally do anything less than 1'/R1' and even that is a bit short to get HR down to resting x 2.

I assumed that this was part of the point, it allows you to do hard intervals with steadily increasing lactate, hence the recent CTC where many found themselves blowing up at 7-8. So it allows a partially aerobic workout in intervals short enough to get through with bull headedness and which are not boring. I thinlk on the CTC people were quoting times around 1k PB, hence clearly they were not sprints (I estimate an all out 1k is >60% aerobic).

Regards

Iain