Bridge 1.0 exertion questions

Training Q&A [Moderated]
1

Dear good doctors -

A couple of possibly stupid questions regarding the Bridge 1.0:

1.) For the HIIT session on the GPP days, at what level of RPE should I looking for during the 20s sprint bouts? All-out, there’s-a-grisly-bear-chasing-me, RPE 10? Or something slightly less intense (maybe 8 or 9)? I gotta tell you, I did my first HIIT session yesterday going the full RPE 10 route on the Airdyne bike, and I gave up after just 4 bouts. Absolutely killer…felt it for the rest of the night.

2.) For the lifts of multiple sets at a particular RPE (say, 4 reps @ RPE 8 x 3 sets), should I be shooting for RPE 8 only on the last set? Or on all three sets (which might require taking a little bit of weight off the bar for each successive set)? Or should I instead increase my rest between sets from, say 5 minutes up to 6-8 minutes in order to avoid having to slightly de-load?

Thanks for all you and your BBM team does!

2

Hey Threjack,

  1. RPE 10

  2. Use the RPE for the first set to select the weight and try to keep the weight the same for sets across when the RPE is 8 or less. When it is > 8 by prescription, you may need to modify the weight.