Intervals, have I got this right.

golfergmc

I`m going to do some interval training and want to make sure I have basics right.
If i`m going to do say 5x5min do I do the intervals at zone 4 on my garmin or zone 5(max) and what zone sould I be in the rest zones and how long are the rest periods.

callaghan

RPE max. For 5mins work HR will be too slow as a guide and you will risk blowing up if your trying to get HR up quickly. Rest......3 to 4mins ie enough to let you complete the next interval properly

golfergmc

What is RPE max.

rjh299

Rate of Perceived Effort

Herbsman

Or rate of perceived exertion if you like.

overgeared

5 minute intervals done at the limit of your ability will be VO2max intervals such that your heart rate is at or near to max towards the end of the last 2 or 3. or to put it another way, they will be tortuously hard. with that in mind, and again assuming you´re giving it all you´ve got (by selecting an insensity with which you can only just finish the intervals), the rest periods are likely to be at least 5 minutes of basically resting or just spinning your legs over. after a few sessions you might start looking to maintain some intensity in between but i really wouldnt worry about that to begin with.

i´m sure people look forward to hearing how you get on.