Furthering performance capabilities by capitalizing on training stimulus and recovery<\/em> is the essence of structured training. And structured interval workouts are uniquely composed of two main parts: \u201cwork\u201d intervals and \u201crecovery\u201d intervals. Athletes get faster by targeting specific energy systems through this distinct balance of work and recovery in each and every workout.<\/p>\n At the foundation of structured training is the idea of overload. The overload principle of training supposes athletes prompt physiological adaptations by gradually increasing training stress throughout training cycles. Inducing physiological changes then promotes improved performance capabilities. But performance capabilities are largely dependent on an athlete\u2019s capacity to regenerate the energy required for the exercise itself.<\/span>\u00b9<\/a> Workouts are designed with a careful balance of work and recovery to gradually increase that capacity, and as a result, the ability to repeat\/sustain efforts. So there\u2019s two things working: replenishing energy stores and renewing motivation. Enter recovery intervals\u2026<\/em><\/strong><\/p>\n Recovery intervals within a workout are alternated with work intervals to extend the duration of work at supramaximal intensities \u201cand to maximize the biochemical and genetic adaptations that favor performance\u201d.\u00b2<\/a> The duration and intensity of the work intervals directly influences that of the recovery intervals, and workouts are designed individually to increase our capacity to recuperate the energy necessary for particular performance capabilities. The goals of the workouts are changed by the structure of recovery intervals as much as work intervals themselves.\u00b3<\/a><\/p>\n Recovery intervals within a structured workout are arranged to provide physiological and psychological relief after a higher-intensity effort that precedes it. The type and extent of relief adjusts based on the duration and intensity of the intervals to tax the aerobic and anaerobic pathways in different ways.4<\/sup><\/a> Which of these metabolic pathways is what the recovery intervals and work intervals combine to dictate.<\/p>\n There are two types of recovery methods within interval work: passive<\/strong> & active<\/strong> recovery.<\/p>\n TrainerRoad\u2019s structured workouts<\/a> prescribe active recovery strategies which \u201cconsist of maintaining submaximal work after fatiguing exercise with the aim of preserving performance level between events\u201d.\u00b2<\/a><\/p>\n Just as work intervals afford a bit of wiggle room, so do recovery valleys. But in the same way that changing work intervals too drastically can alter the intent and outcome of a workout, so too can the manipulation of your recovery intervals.<\/p>\n The following section includes examples of workouts that target each energy system and illustrates how recovery intervals change accordingly.<\/span><\/p>\n Zones: Endurance<\/b><\/p>\n Zones: Tempo<\/b><\/p>\n Zones: Sweet Spot<\/b><\/p>\n Zones: Threshold<\/b><\/p>\n Zones: V0<\/b>2<\/b>Max<\/b><\/p>\n Zones: VO2 Max\/Anaerobic<\/b><\/p>\n The goals of your workout will be the deciding factor in how important it is to adhere to the intensity of recovery intervals. Workout design isn\u2019t confined to just the carefully crafted \u201cwork\u201d intervals\u2014you\u2019re also addressing workout objectives in the periods of recovery as well. In fact, recovery intervals are as prearranged as the intervals that precede them.<\/span><\/p>\nWhy Do Workouts Have Recovery Intervals?<\/h2>\n
The Science Behind Recovery Intervals<\/h2>\n
What Classifies as a Recovery Interval?<\/h3>\n
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How to Modify Recovery Intervals<\/h2>\n
How important is the prescribed intensity of recovery intervals?<\/h4>\n
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Can I use passive or active recovery during recovery intervals?<\/h4>\n
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Low- & High- Intensity Recovery<\/h2>\n
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<\/p>\nWolfjaw<\/a> is an example of a workout that includes higher-intensity recovery intervals. This workout includes 6 sets of ~4.5 minute intervals with 7×20 second efforts at 125% FTP. The higher-intensity recovery intervals, or \u201cfloats\u201d, last 15 seconds at 88% FTP. Additionally, 5 minute recovery valleys separate each set. This exemplifies a race simulation that includes higher-intensity recovery intervals to face riders with the unrelenting demands on \u00a0the aerobic and anaerobic systems.<\/span><\/h5>\n
Workout Examples<\/b><\/h2>\n
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<\/p>\nMaclure<\/a> consists of 3 hours of riding between 60-70% FTP. Aimed at building aerobic power and efficiency, workouts like these are void of recovery because the goal is continuous, low-intensity stress on slow-twitch muscle fibers. But if the quality of the workout begins to degrade, a 10- to 20- second period of backpedaling can bet things back on track without compromising the workout objectives.<\/span> <\/span><\/h5>\n
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<\/p>\nMatanuska<\/a> is 4×20 minutes \u00a0of riding spent between 78-90% FTP aimed at improving aerobic power capabilities in a slightly higher but still low stress manner where the energy demand becomes slightly more anaerobic. This workout too targets gradual fatigue of more fatigue-resistant muscle fibers but includes more sizable recovery intervals due to the slightly higher intensity.<\/span><\/h5>\n
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<\/p>\nMonitor<\/a> is 6×6 minutes of riding between 88-94% FTP. Aimed at increasing muscular endurance with an pretty even split between aerobic and anaerobic stress, the recovery intervals last 2 minutes at 40% FTP to further the body\u2019s ability to clear metabolic buildup, replenish energy stores, and break from the rigors of higher-intensity work intervals.<\/span><\/h5>\n
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<\/p>\nPalisade<\/a> is composed of 5×9 minute intervals where each 1-minute effort at 95% is followed by a 2-minute effort at 105% FTP. Workouts like this one are aimed at increasing muscular endurance as well as enhancing the ability to handle changes in high-level pace. The 2 minute higher-intensity \u201crecovery\u201d intervals following the efforts at 105% aim to increase the body\u2019s ability to recycle the metabolic byproducts from the earlier efforts and use them as fuel.<\/span><\/h5>\n
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<\/p>\nSpencer<\/a> is a single set of 5×3-minute intervals working at 120% FTP aimed at increasing suprathreshold power capabilities over greater durations. The recovery intervals are each 3-minutes at 40% FTP to allow the muscles to thoroughly replenish glycogen stores for work intervals that follow. As athletes progress towards more discipline-specific training in the Specialty phase, the recovery valley durations often shrink to simulate the demands of that discipline.<\/span><\/h5>\n
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<\/p>\nBashful -1<\/a> is 3 sets of 5×1-minute intervals at 125% FTP. Aimed at improving anaerobic \u00a0power and the ability to repeatedly operate at it, the recovery intervals are 2 minutes long with 4 minute recovery intervals between each set. Increasing <\/span>anaerobic<\/b> work capacity is the name of the game in high-power \u00a0workouts like this with relatively long, low-intensity recovery intervals.<\/span><\/span><\/h5>\n
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<\/p>\nBashful +1<\/a> is 3 sets of 7×1-minute intervals at 125% FTP. Aimed more at improving the ability to operate at high aerobic work capacity with minimal rest between intervals, the recovery intervals are a fraction of the duration of work intervals that precede and follow. The recovery duration between intervals is reduced making the goals of each set all about aerobic \u201cclean up\u201d. The aerobic system<\/a> is tasked with recycling metabolic byproduct making this a focus on <\/span>aerobic <\/b>work capacity in high-power \u00a0workouts like this. The short, low-intensity recovery intervals between sets share the common aim of replenishing energy stores and providing a psychological break from the hard work.<\/span><\/span><\/h5>\n
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<\/p>\nWynne<\/a> is a mix of efforts starting at 130% FTP and rising all the way up to 180% bent exclusively on increasing anaerobic work capacity. By allowing almost excessive recovery, the quality of each highly intense work interval remains high and the workout\u2019s anaerobic objectives are more easily achieved.<\/span><\/h5>\n
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<\/p>\nBerryessa<\/a> is a handful of very short, very intense muscular recruitment intervals, a.k.a. sprints, way up at 200% FTP that are only 20 seconds each. The recovery intervals between each sprint are extremely long compared to the preceding work interval indicating that, once again, the focus is on the quality of each high-power repeat with high priority placed on fatigue removal.<\/span><\/h5>\n
Summary<\/b><\/h2>\n
Learn More About The Principles of Recovery Intervals<\/b><\/h2>\n