[Scott Johnston]

Chet:

Most of the same guidelines apply for older adults as younger ones.  Don’t do so much volume at high intensity or such high intensity that you are forced to decrease your aerobic base training by more than 5-10%.    Rest as long as you need so that you can complete the desired training.  If you are doing these in Z3 the rest time even after a 10min effort should be not more than a couple of minutes.  If you need longer you probably went too hard. If up into Z4 then roughly equal rest to work.   Active rest will always be better than stopping completely.  There are no formulas for this. If you don’t see in improvement in performance week on week of this sort of training, you might be doing too much or going too hard in these sessions or going too hard in your easy days.

Scott