A rest interval is the distance or time you use to recover between hard efforts during interval training.
30-second rests are used to develop anaerobic capacity and lactate tolerance, whereas longer ones of 2 to 5 minutes enable nearly complete recovery to perform as well as possible. Selecting the appropriate rests enables athletes to personalise exercises for specific purposes—endurance, strength endurance, or VO₂ max—to achieve maximum stress and adaptation.
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