TR hit on recovery intervals and what mods they do/don’t recommend. “It depends…” is definitely part of what I took from it.
Not sure this blog and the linked audio at the bottom is exactly what I remember (Coach Chad covered it all well in at least one podcast), but this may be worthwhile for those looking to learn from TR’s take at least.
ETA, some results from YT search:
No, I don’t think you are at all. For those examples at least. I do threshold/SS workouts that don’t have set rest intervals so I might do 20min on and 40 min off over a 4+ hour ride. It’s not that different than if I had done them all at the beginning with 5-10min between.
Obviously for something like 30/30s where the point is to do them back to back to back. But for VO2 or threshold intervals that rest interval is to recoup and be ready for the next one.
You’re never going to convince me that taking 20 minute breaks between VO2 intervals is just as effective as taking 3 minute breaks in every possible scenario regardless of goals.
I take breaks while riding due to an ongoing knee issue. I stop and stretch it out probably 4-5 times during a workout. I am of the opinion that it does lower the benefits of the workout a little bit in most cases. For example a sweet spot workout might have 15 min intervals with 2 min recoveries. I think the intention is that you’re not fully resting for the 2 min but just a short break before continuing the effort. If you are taking 5-6 min you are kinda defeating that goal of endurance. Having said that, a workout with breaks is a lot better than no workout or a much shorter one.
Also, if you are taking breaks due to intensity then your ftp is probably too high. AI detection overestimates my FTP by 10ish watts.