Rest Intervals on Run and Bike

Michael Byerts

I haven't had a problem reading the interval sets, but after reviewing posts from others, I worry that I am screwing up the rest intervals.  For example, a running interval might be: 

3 x 1 mile (5') @ TP/Z4/Hard

I have understood this to mean run 1 mile at Z4 pace, and take a five minute break before doing it again.  During that five minutes, I walk around, get some water, maybe stretch for a second, and generally prepare for the next interval.  Except for the first couple of seconds, and the last couple of seconds, I am not running during the rest interval.  Others seem to be running during the entire 5 minute break, and some of them are running only 45 seconds a mile slower than their Z4 pace.  Should I be running during the rest interval, and if so should I be running at my Z1 pace or faster?

Similarly a bike interval might be:

2 x 10' (3') @ 95-100%/Z4/Hard

During the 3 minute rest interval, I drop into the small chainring and spin really easily (noodling on a beach cruiser easy), towel off, grab some water, and sometimes get off the bike to adjust the resistance nob on my trainer for the next interval.  Should I be pushing the rest interval harder?

Beth_S

The number one rule of rest is to do what you need to do to get the intervals done.

Usually, I'm a fan of finishing the interval, then walking for a bit until heart rate settles down and then comfortably jogging/running until it is time for the next one.

When doing 30/30s on the bike all bets are off. Sometimes, I just drape over the handlebars.

timdawg7

I can't speak for everyone but I believe most do keep running/biking. I usually go to around Z1 for those rest intervals.

Brenda Ross

I have been coached for 8 years and what I understood is a combination of what has been said above. If you need to walk it out to get the HR down so you can complete the next interval then that is what you. I usually just bring my pace back down to a Z1 and jog it out for the rest period, unless my left leg is screwing up and then I stretch out the hip flexor for about 30sec to 1 minute and then do the rest of the rest at a nice easy jog. Might want to post on the pace and power thread.

Keith Wick

Others have hit the main point of recovering in the manner that lets you hit the next interval. For me this involves running at EP during the rest interval. For the bike, that usually means spinning somewhere around 65-80% of FTP. This should be good for recovery without totally abandoning the idea of active recovery. I want my workouts to be pretty time efficient, so I'm still doing a form of work during the rest interval vs. laying on the couch with my feet up. I'm working my rest interval.

Michael Byerts

Thanks to all who have replied.  I didn't expect to get multiple responses withint 30 minutes.  I can certainly run or jog during the rest interval, I just haven't been.  I will give that a try this weekend and see how it goes. 

jhbinsc

I also try to aim for Z1 during run recovery periods and 60% on bike.

ghernand

just to add another rest interval hack:

5 minute rest intervals are pretty long.  i usually just wait until my heart rate settles and then i go again.  i'll walk like 15-30 seconds and then start a really slow jog, almost shuffle, then i go again.

if i WAS to do the whole 5minutes, i'd do as stated and then speed up to a z1 jog before going again.

gh

ghernand

that last post was for the run, of course. i don't focus too much on the rest time for the bike, since i am outside usually and sometimes i can't control things that get in my way, etc.  i just make sure to get the work intervals done.

gh

David R

I do the same as most have said, I go for Z1. The first 15" or so I will walk so I can get a decent drink of water. It's kinda like practice for the race, walk 15" at the first aid station get a nice drink down and off you go.

Michael Byerts

@Gilberto. I am not in the same league as you on the run, so I probably need to take the whole rest break. Thanks for your advice though!
@David and Jeff. Good tip. I will try that. Thanks!

MattAaronson

When running I slow to a nice jog durring a rest interval, about ~1:00/mi slower than HMP, i.e. z1. But after about 2 mins I usually look down at my watch and see that I have gained around 30-40sec/mi and am at MP (z2) pace or so (average for the 2 min). By the time I start the next one my average pace for the whole rest is usually a couple of seconds faster than z2, implying the second couple of minutes rest interval was run somewhere between z2 and z3.

Fergus Whelan

Below is my method for the fast run intervals at Z5 pace:

I generally do the interval then jog walk recovery until heart rate is at or just under 120bpm and then start again. 

I have been able to hit all my intervals at the required pace.  I don't try to get my HR down quickly but this method prevents me from taking an overly long rest period.  My rest intvals for 200m- 800m @z5 works out at about 1:30 to 2:15

 

atasic

 According to Daniels Running Formula, all recoveries in running are to be done at recovery pace, which is pretty slow jog, for a VDOT 53 is about 9:20 pace. It does not suggest walking. His implication is that if you are walking on any recoveries except R-pace, you have done interval too hard. R-pace is the only place where he allows "what ever it takes" to get yourself in a condition to repeat another 200 or 400 at R-pace.

When you combine walking during a long 5min recovery, just my 2 cents, I think there is some loss in quality of the workout. One of the purposes of T-pace running is to accumulate lactate, process it during interval, recovery is to reduce levels, but not eliminate entirely, so that you are starting your next interval at an already elevated level. Also keep in mind that true T-pace cruise intervals, like

3-5x1mi are done with 1min recovery, which allows very little lactate reduction. We at EN do a modified cruise interval work. 5min is a very long recovery, so is 4min and 3min. If you are walking or standing, you will have had most of the lactate processed ie. full recovery.

Do what you think you should in the end. Don't let this post influence how you execute the workout.

mkmiec

Nice reading all the posts and seeing the differences/similarities with how people recover.

For running workouts at Threshold, I slow down to a slow paced jog afterwards (EP +  30-60 seconds) and then gradually bring it up to Z1 speed for the rest of the recovery period.  I'll also shave a minute off the recovery time if I feel good.  

On the bike, I'll sometimes get up and get water/get another towel/etc after the 2nd 2x20 before starting the Z3 work. But usually I'll just pedal at an easy pace.  

CharlieH

Does anyone else find it really hard to get heart rate down on the bike during rest (shorter intervals)? I train outside so don't like to stop.

patachin

Posted By Charlie Hay on 02 Feb 2011 01:06 PM

Does anyone else find it really hard to get heart rate down on the bike during rest (shorter intervals)? I train outside so don't like to stop.

 

Yes.  Takes me usually at least 1 min to get it back down, at least.  Might be an age function too.  Don't know.