How much rest in a rest week?

[bruce]

Okay, this is multi-sport kind of training, although only 1h45 running in the week so I'm not sure how much added fatigue that gives.

Looking at Friel's tables ( he is a big advocate of 3 weeks on, 1 week recovery), looks to me like the recovery week is about 60% volume of the first week of the 3 week training block.

So, assuming round about 16 hours in your first week, Friel would advocate a 10 hour week.

[Buff]

Thanks for your help, that's pretty much what I had scheduled for this week, but at a way lower intensity.

The running is low intensity stuff, just to get the legs used to pushing up those steep hills. If you don't do it, you suffer muscle stiffness on the first day you're forced to hike a bike

[AuctionLamb]

Rest week is simple.....Cut your training in half but keep the intensity the same or a bit higher. It is basicly the same as a taper week. If you keep the intensity low for that week then your legs go a bit "weak/sleepy". Also take an extra rest dau in your rest week, you need to rest to get stronger so that the training can kick in! Hope this helps!

[Sidekick Racer]

i also do 20hr weeks+, and on my recovery weeks i will do rest monday, then 1.5-2hr rides tuesday wednesday thursday(stop for coffee if you feel like it), an hour friday, then the race on the saturday, and a 2hr coffee shop ride on the sunday. Thats what i do, im not saying its correct, but just giving you more info