Bike and Run Rest Period Intensities

duffeymt_24

What are the intensities, zones, ftp, etc of rest periods between sets in the MS?

 For example, for todays Long Run (12 Week IM Intermediate), the MS includes 2x8'(4') @HMP. 

For the 4' rest, is this a walk or a zone 1 or either or depending on how you feel?

Keith Wick

For the most part I do the rest periods as LRP (zone 1). I only change this after IP intervals, where I may walk for about 30" before getting back to LRP. For the bike, the default is usually somewhere around 70% of FTP. I've found that this works for me, but the main thought is for you to recover enough to be able to hit the next interval set.

Dave Campbell

Like Keith said, I do whatever it takes to hit the next interval. To me the interval intensity is where its at as opposed to the rest part. If its 98 degrees, my rest interval is different than when its 40 degrees as to intensity.

Beth_S

I play with these all the time! Generally, whatever it takes to get the interval done. Ex. If it is super-hot, I walk. If I'm feeling super-fast and want to challenge myself, I'll cut the rest interval.

Michael Byerts

I asked a similar question in the OS. Here's a link to that discussion:
http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/4873/Default.aspx
My take-away was (1) do whatever you need to do to be ready for the next interval; but (2) especially for Z3 and Z4 work, if you need to walk, you are probably going too fast. On the run, for Z4 intervals, I slow down to an easy jog and maybe walk for 10-15 seconds. On the bike, I drop to the small chainring and spin easily for the rest interval (except on the V02 intervals, which have a specific OFF intensity).