BRIDGING THE GAP
RESEARCH and PRACTICALITY
Do all intensity efforts within same workout
For maximal adaptations and optimal recovery, and when and if you split up cardio workouts within the same day, it is best to do all your intensity in the same and first of two workouts.
That way you are fresher and the second workout can be a much lower intensity (overall) and be used as active recovery to flush the muscle with blood, essential nutrients, and oxygen and remove any residual waste products from the prior intense workout.
As for recovery between intervals a 1:1 work to rest ratio generally works well for short, anaerobic intervals. For you follow your first 3-min effort with at least three minutes of recovery before beginning your second effort. Of course, wait longer if your heart rate is still elevated.
Written by Dr. Sternlicht for www.jeffshealthclub.com on 2.05.06