Go Back  Bike Forums > Bike Forums > Training & Nutrition
Reload this Page >

Training Question, Intensity vs Rest

Search
Notices
Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

Training Question, Intensity vs Rest

Thread Tools
 
Search this Thread
 
Old 01-30-18 | 02:55 PM
  #1  
Thread Starter
Senior Member
 
Joined: Oct 2017
Posts: 613
Likes: 140
From: Wisconsin

Bikes: 2016 Specialized Tarmac Expert

Training Question, Intensity vs Rest

When completing challenging workouts on Trainerroad I am often confronted with a situation where I completed an interval that felt near impossible but have many more to do. My question is, if I'm not quite feeling up for the next interval, is it better to give myself a few minute longer break in between? Or simply lower the intensity for the subsequent intervals?
firebird854 is offline  
Reply
Old 01-30-18 | 03:41 PM
  #2  
jsk
Senior Member
 
Joined: Aug 2012
Posts: 606
Likes: 0
From: Houston

Bikes: Trek Madone, Blue Triad SL, Dixie Flyer BTB

Honestly it depends on the specific workout and the type of intervals. Some intervals, such as shorter on/off VO2Max intervals you're not meant to fully recover and so taking extra rest would be 'cheating'. Better in that case to drop the intensity a little. On the other hand 3-5min max intervals a little extra rest might be OK.

I've also found that some TR workouts, the rest interval may be longer or shorter than ideal simply because they'retrying to fit a specific amount of work into a specific duration workout.
jsk is offline  
Reply
Old 01-30-18 | 04:00 PM
  #3  
Thread Starter
Senior Member
 
Joined: Oct 2017
Posts: 613
Likes: 140
From: Wisconsin

Bikes: 2016 Specialized Tarmac Expert

You make some excellent points and I see what you mean concerning efforts like VO2 max, but if a VO2 max effort is say, 110 percent FTP and I'm feeling terrible and decide to drop it by 10% I'm at 99% FTP which basically turns the interval into FTP training. Would this still be preferable for these types of intervals instead of a break? Or would you be more likely to only drop the intensity by a figure like 7-8% and add a small (say 30 second) break to ensure it stays in the "VO2 max" range?
firebird854 is offline  
Reply
Old 01-30-18 | 11:10 PM
  #4  
jsk
Senior Member
 
Joined: Aug 2012
Posts: 606
Likes: 0
From: Houston

Bikes: Trek Madone, Blue Triad SL, Dixie Flyer BTB

Well you don't want to drop the intensity so much that you change the type of interval. In your example of 110% VO2 intervals, I would try dropping to something like 105-107%. If you still can't do that, it's time to bail. Either you're too tired for the workout, or your FTP is not set correctly.
jsk is offline  
Reply
Old 01-31-18 | 10:34 AM
  #5  
Seattle Forrest's Avatar
Senior Member
 
Joined: Mar 2010
Posts: 23,208
Likes: 10,653
From: Seattle, WA
If you're not making your targets, you aren't going to produce the adaptations you're after, and you're just digging yourself into a recovery hole. Mind you there's a big difference between "balls to the wall" (barely structured training, no real goal) and a specific prescribed power output.
Seattle Forrest is offline  
Reply
Old 01-31-18 | 03:48 PM
  #6  
Senior Member
 
Joined: Sep 2011
Posts: 4,764
Likes: 235
Like others have mentioned, it depends on the specific intervals. Zones are not steps so adaptions occur at different rates in various zones so you can still get some of the benefits at a slightly decreased intensity, but for V02max+ type of work you need to be in those zones to get those specific adaptions
Attached Images
File Type: jpg
tp physio.jpg (79.2 KB, 74 views)
redlude97 is offline  
Reply
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
fstrnu
Training & Nutrition
40
01-25-19 02:22 PM
Zachanonymous
Training & Nutrition
12
01-25-17 03:57 PM
denvertrout
"The 33"-Road Bike Racing
15
01-23-15 11:39 AM
EnsitMike
Road Cycling
3
05-19-14 02:18 AM
wkndwarrior
Training & Nutrition
6
01-30-13 12:17 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off



Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service -

Copyright © 2026 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.