Energy Systems – Work : Rest Ratio’s

OK – Phil fired another question in and I knew that I should have included the slide in my first respone. Never mind, here’s my take on work rest ratio’s.

One thing that I would add…you need to train how you will eventually compete. The ratio’s that I discuss should act as a guide – THEY ARE NOT RULES. If you know that your sport requires negative recovery then you had better make sure that you train that way.

Thanks….keep the questions and comments coming.


For many people in america, the dream job is one in which they are required to do very little work and get paid mega bucks for doing it
Nick GranthamEnergy Systems – Work : Rest Ratio’s

5 Comments on “Energy Systems – Work : Rest Ratio’s”

  1. Ronald Shaktar

    Coach Grantham,

    During Thoma Myers’ recent lecture at the Perform Better- Providence event, he stated something along the following lines with regard to interval training, basically saying that he might favor interval training for conditioning second to the allowance for fascia to rehydrate after a work interval and that a 3:1 work: rest ratio would allow for this to occur.

    In a practical sense, do you think this would matter much, given that each sport requires its own unique work:rest ratio and that even general fitness clients would need to play around with the ratio at some point simply because after a period of time, adaptation to any given ratio would occur? (I suppose you could always jack up the intensity of the work interval, but even sheer boredom/staleness may eventually necessitate a switch, at least for a period of time)

  2. Nick


    I’m not familiar with Thoma Myers (I’ll have to take a look). The key is that whilst we have training principles and guidelines such as work:rest ratio’s in reality sport is chaotic and we ultimately need to train in a manner that not only brings about physioligical changes but transfers to performance.

    Athletes will adapt to one type of training method (Rule#1 – Progresseive Overload!) so at some point intervals needs to be mixed. I even mix it up within a training cycle and within a training session when I’m really working at the business end of the season.

    Athletes get used to a specific pattern – once you distrupt that in a session with random work:rest periods their training is elevated to a whole new level.

  3. Nick


    Just realised you mean Thomas Myers – Mr Anatomy Trains. Ideal world we may want to adaopt his approach but reality doesn’t always allow. I’ve not read his work relating to intervals so will do some digging around and give it some thought.

  4. Ronald Shaktar

    Oops, I apologize for unwittingly dropping the s off the end of Mr. Myers name! Admittedly he says that training is not his area, so the recommendation was purely stemming from his deep knowledge of the fascial web. I suppose at the end of the day it still comes back to what the person in questions (a) can handle and (b) needs to accomplish in training. Even a supposedly “ideal” ratio viewed through one lens wouldn’t matter much if that ratio were way outside of the training “sweet spot” that athlete would need to settle into.

    In any event, I apologize for the temporary confusion caused by my silly typographical error…………..they can teach chimps to type, but apparently I’m still learning, hah, hah!

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