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  #1  
Unread 12-29-2014, 12:33 PM
Destiny23 Destiny23 is offline
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Default Stupid question about SFP2.0

Just a quick question that doesn't matter to much but just seeing how it was meant to be said.

Number 7 in the protocol says 5-10 minutes of longer intervals. 30 on 30 off. Minute on 1 minute off. Etc.

I have been doing 45 seconds on 15 seconds off for that. Is this incorrect? I did it that way since I was able to do 10 intervals in 10 minutes. Or is it suppose to have longer rest? And then complete 5-10 intervals and not minutes?
Or is 45sec on 15off OK?

Since in the beginning I do 15 seconds on 45 off. Then rest the 3-5 minutes. Before the other part.
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  #2  
Unread 12-29-2014, 11:59 PM
xft6 xft6 is offline
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As long as the work interval is equal or longer than rest interval is good for the 2nd phase (you need to squeeze yourself at this part)
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  #3  
Unread 12-30-2014, 12:16 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by Destiny23 View Post
Just a quick question that doesn't matter to much but just seeing how it was meant to be said.

Number 7 in the protocol says 5-10 minutes of longer intervals. 30 on 30 off. Minute on 1 minute off. Etc.

I have been doing 45 seconds on 15 seconds off for that. Is this incorrect? I did it that way since I was able to do 10 intervals in 10 minutes. Or is it suppose to have longer rest? And then complete 5-10 intervals and not minutes?
Or is 45sec on 15off OK?

Since in the beginning I do 15 seconds on 45 off. Then rest the 3-5 minutes. Before the other part.
If you're able to do a number of consecutive bouts of 45 secs on and then 15 secs off, are you REALLY working at 7-8 RPE? Brood over that for a while.
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  #4  
Unread 12-30-2014, 12:33 AM
Destiny23 Destiny23 is offline
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Quote:
Originally Posted by BigPecsPeter View Post
If you're able to do a number of consecutive bouts of 45 secs on and then 15 secs off, are you REALLY working at 7-8 RPE? Brood over that for a while.
yeah usually for that 10 minutes my HR is around 160-175bpm

during the LISS for 20-40 minutes its around 135-145 with Yohimbie so i guess estimate 125-135 lol
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  #5  
Unread 12-30-2014, 02:03 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by Destiny23 View Post
yeah usually for that 10 minutes my HR is around 160-175bpm

during the LISS for 20-40 minutes its around 135-145 with Yohimbie so i guess estimate 125-135 lol
Don't focus too solidly on the heartbeat measurement. In my opinion, quite honestly, I don't think you could possibly be in the "very strong+" zone if you can repeatedly do a full 45 seconds with only a 15 second rest between bouts. At best, a 6 RPE. My view is that the Protocol intends a somewhat higher intensity for this part of the workout. As per the guide, 7-8 RPE, between 30-on 30-off and 1min-on 1min-off.

I may be sounding anal, but honestly, I wouldn't write this unless I were quite convinced that 45-on 15-off necessitates a lower intensity than advised.
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  #6  
Unread 12-30-2014, 02:19 AM
Destiny23 Destiny23 is offline
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Quote:
Originally Posted by BigPecsPeter View Post
Don't focus too solidly on the heartbeat measurement. In my opinion, quite honestly, I don't think you could possibly be in the "very strong+" zone if you can repeatedly do a full 45 seconds with only a 15 second rest between bouts. At best, a 6 RPE. My view is that the Protocol intends a somewhat higher intensity for this part of the workout. As per the guide, 7-8 RPE, between 30-on 30-off and 1min-on 1min-off.

I may be sounding anal, but honestly, I wouldn't write this unless I were quite convinced that 45-on 15-off necessitates a lower intensity than advised.
I'll switch it up bro I understand what your saying. I'll do 30/30 and 60/60 sometimes and keep rest to work the same on the final part and keep the first part 15 on 45 off.. I was doing 45 on 15 off almost like a tabata protocol... I know it's not exactly that
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  #7  
Unread 12-30-2014, 04:58 AM
Bacfa Bacfa is offline
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Yup, I totally agree with Peter. It just seems impossible. up the intensity.

Heart rates mean nothing much IMO. My heart rate can sometimes jump up to 170 when I start a wo and I'm still in the easy zone. Then it might hower in the 150 range when I'm pushing myself to my limits. It varies too much to be a good sole indicator of intensity.
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  #8  
Unread 12-30-2014, 12:10 PM
Destiny23 Destiny23 is offline
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Alright. Thanks guys. I do feel like I'm going as hard as I can quads usually on fire since I do that part in a upright bike. But never done 30/30 of 60/60 I'll give it a show next time I do SFP2.0
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  #9  
Unread 01-03-2015, 02:50 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by Destiny23 View Post
Alright. Thanks guys. I do feel like I'm going as hard as I can
Even if that were the case, you're not SUPPOSED to be going as hard as you can at that stage!!!!
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