 Hey everybody, I'm Lance Coyke. Today we're gonna discuss rest periods for alactic anaerobic intervals. So What was the key characteristic of lactic anaerobic intervals? Do you remember? It's it's this incomplete recovery, right? It's this accumulation of fatigue. So with Alactic anaerobic intervals, I'm not relying on that pyruvate to lactate conversion, right? Alactic, it means without lactate. So I need to have adequate recovery and this is where something like those 10 seconds on 50 seconds off intervals really come into play. You can only do that for so long and then either your your work intensity has to plummet because you can't fully recover during those 50 seconds or you start to really tap into that lactic system and and again your work intensity is gonna really plummet and you won't be able to you just won't be able to keep going. 10 seconds on 50 seconds off is a big thing here. Now the other the key characteristics Okay, let's let's take a step back. So key characteristic of lactic anaerobic training intervals is incomplete recovery. So for alactic anaerobic intervals, the key characteristic is complete or mostly complete recovery. Okay, the idea is to only stress that alactic system so I need to make sure that I'm getting the the fully re-phosphorylated creatine so that I can maximize my Phosphogen system, my alactic anaerobic energy system so that I can put phosphates on ADPs and make ATP really really quickly in just that one quick step like we talked about before in our alactic anaerobic energy system video. So key characteristic is nearly complete fatigue, but it's also maximal intensity. I can't really like we can talk about the rest period here but it's not Alactic anaerobic if your intensity isn't really really high and if your work period isn't really really short relative to your rest period. So now if our like primary example that I like to think about then pretty much the only one that I use is 10 seconds on 50 seconds off. You can kind of tweak that. You can go up as high as 12 seconds for your work maybe even 15 if you really want them to really start fatiguing. I think you're gonna see power decrement a lot of power decrement if you do it that way though and you can go as low as you know, whatever you want it could just be like you do a jump every five seconds. Like that is an alactic work period with an aerobic rest period. Yes, that is maybe another major point to say every alactic interval so if it's an alactic interval the work period is alactic, but the rest period has to be aerobic. That yes, you need to remember that if for an alactic interval the work period is alactic anaerobic but the rest period is aerobic. It requires oxygen so that aerobic system comes in to kind of save the day clear out the byproducts make sure everything's ready to go for the next round. So let's give another example So we talked about the repeated jumps we talked about 10 to 50 What about something shorter? So let's maybe cut them in half. Let's do maybe five or six seconds of work and then let's do 30 seconds of rest. So I like 630 that that's kind of a really good interval for somebody who plays American football because most plays last about six seconds and most plays have about 30 seconds between them. So that tends to work really well. If you're gonna have somebody who has to play the whole game and you know, maybe offense and defense then you can use that as a way to start to not to allude too far into the future into a video that we're planning to do here. But you can use that diagnosis as a way to make a sport specific training calls. Hopefully that helps. Just remember when you're doing alactic and aerobic intervals, you have to try really hard. You have to make sure you're recovering after all of your your work there and then your rest period has to be super aerobic.