HIIT and LSD scheduling

[Five by Five]

So I have a shoulder impingement that is keeping me away from heavy lifting for a while and I figure the silver lining is that it'll give me a chance to focus on cardio and maybe drop a couple of pounds. I'm not interested in the LSD v. HIIT debate, both have their place in my mind. What I am interested in is the possibility of combining the two in one day, or at the extreme, in one session.

If I decide to do this what's the optimal scheduling, HIIT in the morning and LSD in the evening (or possibly vice versa) would be my guess, but I'd like to know what others think.

What about doing the two in one session? Like if I go out for a jog can I tack hill sprints on to the end for some HIIT or should I be doing them before the jog? Or what if I'm in the gym and want to do Tabata front squats and some LSD while I'm there, which should I be doing first?

My main goal is conditioning (for soccer and MT), but I also am aiming to lose about 13 pounds over the next few months. Hopefully, the sole focus on cardio in this manner will only last a couple of weeks, so I'm not too worried about overtraining. Any advice is welcome.

Oh, and I tried to do a search but all I found was a plethora of information on LSD v. HIIT training, which again, I'm not interested in.

[deadpool]

I would keep them separate. Most likely a day for HIIT and another day for LSD. If you must work both on the same day, split them up at different times- morning and evening or so.

However, if I do a 8 mile run in the morning, I find it hard to do sprints later on in the same day.

[Five by Five]

Originally Posted by deadpool

I would keep them separate. Most likely a day for HIIT and another day for LSD. If you must work both on the same day, split them up at different times- morning and evening or so.

However, if I do a 8 mile run in the morning, I find it hard to do sprints later on in the same day.

Yeah I can see that, but i was thinking something more like a slow 3 mile run followed by some form of HIIT. Sounds like it's better to focus on one per day though, so make my LSD longer and my HIIT more high intensity rather than hold back and work them both in each day?

[Appelkick]

I have been doing HIIT 2 x a week and LSD 1 x a week for the last year.

I have lost 45 pounds and my cardio is very good now.

[Five by Five]

Originally Posted by Appelkick

I have been doing HIIT 2 x a week and LSD 1 x a week for the last year.

I have lost 45 pounds and my cardio is very good now.

Nice Appel!

My cardio is actually not bad, i do muay thai twice a week, play soccer 3 times a week, and do some type of HIIT at least one other day, but it can always improve right? I've also lost about 12 pounds recently but wouldn't mind losing about the same amount more.

[48mpg]

Originally Posted by Five by Five

Yeah I can see that, but i was thinking something more like a slow 3 mile run followed by some form of HIIT. Sounds like it's better to focus on one per day though, so make my LSD longer and my HIIT more high intensity rather than hold back and work them both in each day?

3 miles isnt much of an LSD. saying this b/c I'm assuming you are fairly fit already.

at your LSD pace, how long does 3 miles take you? ~30 minutes. stretch it out to ~6+ miles for an LSD. the point of the LSD is Long and Slow. ~140-150 BPM for ~an hour+

[Monger]

Scheduling HIIT and LSD depends on what you’re trying to achieve.

Generally speaking, when increased conditioning through training adaptations is your primary goal, you'd want to schedule lactic and aerobic work as far apart as possible (if you even schedule them within the same training block at all). Training the lactic system and aerobic system at the same time can have conflicting adaptations. For example, doing a lot of lactic work will decrease mitochondria and aerobic work will increase mitochondria (more mitochondria = better oxygen utilization).

[Five by Five]

thanks monger, i guess i'll schedule myself like that for the next couple of weeks. LSD last night, some tabata training this morning, etc.

[Five by Five]

Originally Posted by 48mpg

3 miles isnt much of an LSD. saying this b/c I'm assuming you are fairly fit already.

at your LSD pace, how long does 3 miles take you? ~30 minutes. stretch it out to ~6+ miles for an LSD. the point of the LSD is Long and Slow. ~140-150 BPM for ~an hour+

Yeah i did 3 miles last night in about 30, last quarter mile or so just brisk walking on an incline. I don't mind the longer runs outside, but it's getting colder and 6 miles on a treadmill is just torture for me. I'll suck it up and stretch out my LSD and up the intensity on my HIIT

[deadpool]

Try 5+ miles for LSD. I find that any shorter and I tend to just do a bunch of intervals.