Related

Why do DSW interval sessions never have a final recovery element?

itmbiker
20 days ago

I quite like these 2 x 4 x short fast effort type DSWs. The recovery elements between the efforts are pretty welcome once those start getting challenging, so I find it curious that these workouts always go straight to a base warm-down after the last effort rather than ask me to recover for a bit first. Maybe this is a standard workout structure that a human coach would recommend. Is it?

Thanks.

Top Replies

All Replies

  • 0 19 days ago

    I understand your concept, and I feel the same way. However, the fact that there is no recovery phase at the end of the last effort actually makes sense: the recovery phases are not so much about making you feel better, they are more about replenishing your muscles with phosphocreatine and getting rid of lactic acid to be ready for the next effort phase. Once you completed the last effort phase, it's about cooling down, so that your body can gradually adapt to the end of the workout than getting ready for another effort. That said, what I usually do is walk until I am towards the bottom of the range of the heart rate of the cool down phase - so that I get some rest - then start with a slow run until the end of it.

  • 0 19 days ago in reply to Narziss
    Narziss said:
    more about replenishing your muscles with phosphocreatine and getting rid of lactic acid

    It means you feel better. :)

    To me, I always do more than DSW intervals if I want to reach my Anaerobic Training Effect, so about 7 X (20 sec." all out" and 3 Min. recovery after), including a last repeat, too. If you reach your HRmax on a 6th or 7th repeat, it's better to go a little slower for some time to lower your HR to the aerobic zone.

  • 0 18 days ago

    Its a new featured introduces few months ago, to jump ahead the last interval recovery till the cool down, i think you can enable or disable this, in Garmin connect app, editing the exercise