Rest in the OS workouts
In the VO2 phase of the OS plan, the run intervals are typically marked "complete recovery" between intervals. Should we be recovering at Z1, or just walk until we feel fully recovered?
Similarly, in the rest period between FTP intervals, what effort is recommended. I've gone to 60% FTP during the rest for the VO2max bike intervals?
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For the run rest intervals, I usually target Z1 for at least half the time I spent running the work interval. So, if my work interval is 1 mile at 6:30/mi, my rest interval is no less than 3:15 at Z1 (usually longer) and at least the duration it takes my HR to stabilize at Z1. FYI, that stable HR will increase as the workout progresses. IOW, after my first 800m interval, my Z1 HR might be 148, but after 3 x 800 m repeats, it might be closer to 154.
"Complete recovery", for me, means whatever it takes in terms of pace and time between the high speed run intervals in order to do ALL of them at the same prescribed pace. Some days that may mean more walking and longer recovery, other days, I can just blast from one to another. But I agree, getting down to a recovery zone HR (for me 100-106) and staying there for at least a minute is critical. The longer and slower the interfval, the less likely I will walk, the shorter and faster, the more likely I will walk. I walk until my HR gets below 104-6, then I easy jog trying to keep it there.
On the FTP bike intervals, the rest periods are short relative to work time compared to running. I am going in the 50% range, just bascially spinning, for the time prescribed.