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07-11.-2003, 09:45 AM
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#1 |
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Registered User
Join Date: Jun 2003
Posts: 142
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Effect of interval rest interval
What effect does shortening the rest interval between work intervals have? If a short rest interval is used, e.g. 30seconds, would that prevent the anaerobic energy systems recharging sufficiently and make subsequent intervals work the aerobic system further?
I tried a session today of 3 x 4mins with 30sec rest interval, and did 2 sets. I wondered how physiologically different they are from doing 2 x 12mins at the same power? The short interval didn't give me time to recover but provided a psychological break since I did the intervals indoors. But they felt very similar to single 12minute intervals work-wise, maybe a little easier PE-wise. I'm now wondering if VO2max intervals at 300W could be broken down into 4 x 90seconds with 15seconds rest to make them more palatable. Eventually I guess the rest interval could be reduced to 10 seconds, 5 seconds, then eliminated. But psychologically the short break makes it easier, though maybe no different from a physiology point of view? Any comments? |
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08-11.-2003, 02:58 AM
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#2 | ||||
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Moderator
Join Date: Feb 2002
Location: UK
Posts: 1,265
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Re: Effect of interval rest interval
Quote:
Generaly, the shorter rests are good for improving 'endurance' or 'fatigue resistance' (sorry for the wooly terms) as you get progressivly more fatigued during the effort. They are good for people that can ride at a target power, but want to extend the time they can ride at the power. Longer rests are good for increaseing 'capacity' (i.e. the amount of work that can be done in a time period, sorry another wooly term) as the quality of the effort is maintained through each effort. They are good for people that want to increase power outputs that can be held for the same amount of time. What defines longer and shorter rests, depends upon the intensity and duration of the effort. There is some cross over here though, e.g. if you increase 'capacity' you will also increase time at any given power output or if you increase 'endurance' then 'capacity' should also increase. With regards to the aerobic v's anaerobic question; the real benefit of including the rest is to recover the anaerobic system slightly so that you can continue the effort (and stress on the aerobic system for longer) as the recovery would reduce fatigue from the anaerobic system (e.g. lactate, etc.). Given that, it might be a benefit to do 3 x 4.5 minutes so by doing intervals you accumulate 1.5 minutes longer at the desired intensity than would be possible using a constant effort. Quote:
They probably weren't that different physiologicaly (perhaps slightly easier when you broke up the 12 minutes as you had 1 minute rest during the sets). The real benefit could be here to increase the power by 2 to 8% and therefore you would be working much harder (this may or not be appropriate depending on your goals). Quote:
You could do that, if it would allow you to accumulate more time at 300W. Stopping and starting would also add to the demand of the session, so very short intervals may even provide a hinderance! Remmber the whole point of a VO2 max session is to ride at VO2 max (its difficult if you can't measure O2) however every time you rest your O2 will go down and you will take a little time to get it back up to VO2 max. Therefore a constant effort will hold it there longer; however if intervals mean you will do the session then it is a better session than a constant session that you won't do!!!!! Quote:
Nope none, sorry.   
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www.cyclingforums.com Last edited by 2LAP : 08-11.-2003 at 03:04 AM. |
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