Yeah, below 50% for anything more than 30 seconds is a knee and hamstring killer. I tend to recover very quickly, so not only is the low wattage lame but so are overly long intervals.
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Once every 4 years isn’t a common complaint 
I agree that there could be a feature request put in to increase the intensity of the standard rest intervals, however, in your particular case based on your other thread, this would be a sticking plaster over you having your FTP set far too low meaning threshold workouts feel like endurance workouts for you so you dont need rest intervals at all.
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To quote myself from the other thread.
To be honest, I use WO creator to modify the recoveries, increase the intensity most of the time. It is annoying.
I would like to be able to scale the recoveries in user settings for SST and Threshold, not VO2max as for those its more of the workout design / modality.
Holy cow
F that
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When I feel like I don’t need the recovery valleys I just go into Resistance mode and pedal at whatever feels comfortable. Then I switch back into ERG when the next interval starts. In the below case it was around 71% during the 10 min recovery valley.
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I’m most impressed that you can stay on the trainer for 2+ hours and not step off. My undercarriage argues aggressively over such efforts, and wins.
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As you can see in my cadence that I stand for 1+ minutes every 10-ish minutes. I usually like to stand at the beginning/end of intervals to mix things up, give me standing practice and stretch the legs. It’s rare that I ever get off the bike.
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My topic on improving saddle comfort can translate to the long rides well. Little surprise that a rocker plate in parties is a key suggestion from me. 
That and regular standing breaks Iike MI-XC ( covered in the link) are key. Add in some low cadence segments and there’s a number of tricks to help. I do a 3 hour trainer ride every Sunday like this.
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I’m with you there. While it would reduce circulating lactate levels most rapidly, as I said before, that doesn’t matter, and pragmatically, it’s too hard.
FWIW, I always pedaled at 150 W between intervals, but I never did intervals at <100% of FTP, and the recovery periods were never >5 min.
ETA the word “never”.
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Yeah, this is the one thing that stood out on a lot of TR workouts back when I did them, too long rest. Boredom sets in some are so long.
I agree that can be an issue at times, but my experience is that it is usually only in the early stages of a plan. Once you get a week or two into it, the recovery periods start declining quickly in length and the work intervals start getting harder.
I think there is a tendency to extrapolate the immediate experience with the whole plan, and that just isn’t the case.
as noted above, there are also plenty of ways to make the recovery intervals better suited to yoir individual preferences.
i do miss my old Direto units for those times, though….it was easy to just pedal harder on them to override the prescribed wattage on recovery intervals. Now on y H3, i need to bump the resistance up on the app.
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Certainly. I wasn’t really griping, more of just an observation. I don’t use the TR plans anymore anyway, so moot for me.
I could be misunderstanding, but isn’t Cog saying his recovery periods were GREATER THAN 5 minutes?
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Not always. In 60 - 90 minute workouts maybe.
If you are doing 2 hour workouts the recovery intervals are still very long, for example, even with a sweet spot PL of 8.x for example (too long imo)
Logan -2?
Logan -2 with 10min recoveries is not very typical example. For 2h SS PL=8 range workouts, it is more often around 5min, and bunch have 2:30 recoveries.
EDIT: whoever really feels bored during recovery, simply substitute planned workout:
Yes. I do that.
Something like Tray Mountain +2 where the intervals are closer together and then there is 30 minutes endurance on the end at 65%
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Yeah, I also like this type of SS workout the best for indoor:
- 20min interval + 5min recovery provides good frequency/duration to switch mental gears and relax little bit (drink, blow nose, standing pedaling to stretch legs, etc)
- plus 15-30min additional Z2 feels so easy at the end, it is like free
Outdoor I like sustained power, it is good way to practice doing all the same maintenance stuff while still pushing the effort.
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Sorry, I was typing on my phone in a hurry and left out the word “never”.
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That’s what I wrote, but in error. They were always either 2.5 or 5 min.
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