 Hey everybody, I'm Lance Goyki. Today we're going to discuss rest periods for lactic anaerobic intervals. So we've established previously that intervals is just a really vague term. The principle of lactic anaerobic intervals, if you remember that system, right? It's that buffer system. If the aerobic system can't keep up, then the lactic anaerobic stuff is going to try to help us keep our performance up. The characterizing feature of these intervals is that there is incomplete rest. Fatigue starts to accumulate. Okay, so if I think about that now, I can think about intensity, kind of like just staying high for the most part, and I can think about not resting maybe more than a minute. First, let's discuss, let's discuss 30-30 again. So in my aerobic video that we did previously, we, our aerobic rest period video, we talked about 30-30. Now 30-30 can be super anaerobic, super lactic anaerobic, if somebody is really motivated, if they are trying really hard, and if you choose the right exercises, right? If it's like a walking lunge, the muscle isn't going to get that fatigued, unless you're really moving through or you've got a really heavy weight. But if it's like repeated jumps, then yeah, you're gonna fatigue like freaking crazy because you're demanding that the feet leave the ground and you need a certain amount of force to do that, so you need to maintain some level of effort. 30-30 is really good for group workouts because if somebody's feeling like crap, they can still, they can kind of dial it back and still do this interval, and there's not a bunch of attention that's drawn to them, unless somebody says you're really dogging it over there. But if somebody's feeling really good and they like to, you know, destroy themselves in the gym, then 30-30 works really well for them, too, because they leave feeling really fatigued after. Let's think about another one. So how about one minute on, one minute off? This one's really good for like repeated approaching threshold training. If I, if I push really hard and I do a couple rounds, then the only like level of intensity that I can maintain is right up, right about at that anaerobic threshold. If I go much higher, then I can't repeat it for the next round. So you have to, you know, you have to understand pacing and you have to understand what your body is capable of, if you're gonna do this kind of interval. What's another one? Famous one, the Tabata interval, 20 seconds of work, 10 seconds of rest. Now I talked about in the aerobic video, if you, if you don't really try that hard, this isn't necessarily that challenging, but if you are busting your butt, like they did in the original study where they evaluated this cycling, demonic interval on a, on a bike, people get really, really tired. So if you really push yourself for 20 seconds and then you rest for 10 as hard as you can, if you, you can only really go for four minutes. And that was kind of how the original cycle was done. Let's think about another one. You could do one minute on, three minutes off. So that's another like threshold kind of thing you can do three minutes on, three minutes off again. And it's the same idea as a one minute on, one minute off. You can only maintain this anaerobic threshold about level, because if I go too much further than that, then I'm going to gas out, or I'm not going to be able to recover. I don't think we need any more examples. I think that's the, the whole thing. Just remember the key characteristic of lactic anaerobic interval training is incomplete recovery.