Originally Posted by VanceMac
Am I correct in assuming that, done properly, you need a recovery day after doing these intervals? And if so, do you do these each once/week? That's 4 days out of your week right off the bat. Or do you do them less frequently?
Yes. Ideally you need a minimum of 2 days between interval workouts to let your body adapt to the stress it's under. So on Mon and Thurs for example. Lighter workouts between or an off day after and a lower hr zone ride the day before. Doing them too close to each other doesn't allow your body time to "rebuild" and eventually you will get fried. Like someone else said, doing more than 2 of these types of workouts a week isn't advisable for that very reason.