Originally Posted by
X-LinkedRider
Great link. Thanks for the document. I saved it to my computer and will probably just print them out.
Bo00on: Thanks, that is exactly what I was looking for. Basically, for how many minutes at what paces is helpful rather than hurtful. I am assuming 12x30 is 12 reps of 30 second intervals, and the rest are minutes right? I see the tick marks, I just want to make sure I am processing this correctly.
The rest duration depends on how hard I want the session to be. The rest period could be anywhere from 2' to 5' depending on how long it takes to get my HR back down to below 70% of max HR.
For really hard sessions, the rest period is shortened for incomplete recovery between efforts. For example, when I do a 6x6' interval, I have a 2' rest period, which for me is an incomplete recovery between efforts. For even more severe incomplete recovery is the Billat 30-30 interval, which is 30" effort followed by 30" rest, repeat 10 times (or until failure). When I do the 12x30" intervals, the rest period is 2.5' with incomplete recovery (I go from a hard gear to a slightly easier gear but not a gear that would allow full recovery).