How much recovery is enough? Okay, let's say that my 40K TT max. steady state power is 275w and that I want to apply a variable power pacing strategy for a 40K TT on a rolling course. I want to increase my power by ~50w-100w in the slow sections (uphill, upwind) and recover at ~210w only long enough to be able to bring my power back up to 275w and sustain it. From interval sessions, it appears that my HR comes down from ~90% to ~75% in ~90 seconds following a 5-10 min push at 325w-375w. It doesn't seem to matter whether the push was 2 min or 10 min, it still drops down to 75% in ~90 seconds. Is HR a good benchmark for adequate recovery or do I need to recover for about as long as the push > max 40K TT power? Due to the HR lag, can I assume I am adequately recovered after 60 secs and that my HR just hasn't caught up? Are there any general rules or does this vary from individual to individual?