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Heart rate-driven CV intervals recovery

Posted: Wed Feb 26, 2020 11:34 am
by Jnge
I understand that the the recovery advised for CV intervals is around 20-25% of distance, typically a 200m jog covered in ca. 60-90s.

As an alternative method, would it make sense to drive recovery by heart rate? For example, start the next interval as soon as heart rate has fallen below [75-80%] of max heart rate?

Re: Heart rate-driven CV intervals recovery

Posted: Mon Mar 02, 2020 10:21 pm
by RunCTB
Hi Jnge,

There are so many things that influence HR that it really is not the most useful metric in terms of running a session.

It can be used to compare sessions run under similar conditions and as a secondary indicator in races once you have experience at the distance.

The recoveries are based on time, not distance, approximately 30% to 50% of the rep time.


Re: Heart rate-driven CV intervals recovery

Posted: Sun Mar 08, 2020 6:42 pm
by ap4305
The distance-based recovery is also a way for the athlete to self regulate the session, going a bit quicker if having a good day or really fit; going slower if not having a great day, but still able to accomplish the session without side effects. Its also easier to handle a group; rather than everyone trying to coordinate HR drops, everyone has 200m to group up and start the next rep.

In short, nothing wrong with HR based recovery but, there are some real life practical reasons why we'd often select distance recoveries.

Re: Heart rate-driven CV intervals recovery

Posted: Sun Jul 05, 2020 10:17 pm
by Tinman
In hotter weather, you will find it very difficult to identify the optimal heart rate for critical velocity pace, and you will also find it difficult to find the optimal recovery duration, by the way. I recommend that you use a realistic reference race time and see what the training pace is associated with that time. If it’s 90° and humid, you may be as much as a minute slower in a 5K race than you would be in 70° and low humidity. Use 20-25% distance recovery jogs at a pace that’s comfortable enough so you can (repeatedly) sustain critical velocity pace during your repetitions.