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Old Wed, Feb-15-12, 10:34
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Sam Knox Sam Knox is offline
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Posts: 47
 
Plan: My own
Stats: 211/179/175 Male 6'3"
BF:
Progress: 89%
Location: Richland, Washington
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Both shorter sprints and longer rest periods appear to be just as effective.

These guys sprinted for 30 seconds on a cycle ergometer then pedaled against no resistance for 4 minutes:

http://jp.physoc.org/content/575/3/901.full

Six of these intervals (~30 minutes total) turned out to be as effective as 2 hours of continuous cycling at 80% of maximum heart rate.

It's the sprints that do the trick. Rest periods should be long enough to allow you to perform the sprints successfully.
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