Deleted member 5559
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I currently have access to a greater variety of conditioning equipment such as assault bike, rower, skierg, and pool. I enjoy fartlek sessions and have recently been doing the speed play as very short very high intensity efforts. I've played around with 10-30 second sprints coupled with 3-7 minute easy recovery.
I know some of the research discusses 30sec work with 4::30 rest and 10sec work on the minute. However, combining the two with the shorter work effort and the longer rest seems very sustainable. I don't think there is anything wrong with long rests between the sprints but wanted to get some validation of that from those have experimented longer.
I feel like a staple would be 10sec work every 5min. I assume 4-10 repeats of that to be about the right volume but would like to know more about really extending that out due to the work:rest ratio being so "gentle".
I know some of the research discusses 30sec work with 4::30 rest and 10sec work on the minute. However, combining the two with the shorter work effort and the longer rest seems very sustainable. I don't think there is anything wrong with long rests between the sprints but wanted to get some validation of that from those have experimented longer.
I feel like a staple would be 10sec work every 5min. I assume 4-10 repeats of that to be about the right volume but would like to know more about really extending that out due to the work:rest ratio being so "gentle".