how do you train HIIT?

JeetKuneDoTPA · 02-08-2007, 08:20 AM

I just want to get a feel for how my interval training relates to other people that are in pretty good shape. Please dont post "I do sprints and tabata burpees" but try to be very specific.

I'll warm up with a 1/2 mile jog
run 3 miles jogging for 45 seconds and then sprinting for 15 seconds
I'll give my self time to recover then run 40 yard sprints (usually 10-15)
Then depending on how I feel I'll sprint bleachers with body squats at the bottom of each row and pushups at the top.

I'm really interested in adding new some new things and seeing how other people train. Thanks!

**Sonny** · 02-08-2007, 10:37 AM

Have you read the Running Man article yet. It gives you a few interval schemes to work into your routine. I like the variety you have but try not to incorporate too much variety into one training session.

http://www.t-nation.com/findArticle.do?article=251run2

ryno5j · 02-08-2007, 11:13 AM

I dont want to hijack your thread, but i just started interval running. normally i clock 3 miles in 21-22 minutes on a jog. ive done intervals twice and both times, i slow jog for 30 sec and sprint for 15-30 sec. My times have been around 26minutes. why so much slower??? it feel much harder!

JeetKuneDoTPA · 02-08-2007, 11:20 AM

Quote:

Originally Posted by ryno5j

I dont want to hijack your thread, but i just started interval running. normally i clock 3 miles in 21-22 minutes on a jog. ive done intervals twice and both times, i slow jog for 30 sec and sprint for 15-30 sec. My times have been around 26minutes. why so much slower??? it feel much harder!

youre not hijacking anything...I want as many people to respond as possible. Your time is slower probably because you slow your jog down a bunch to recover from the sprints. I'd ask sonny though cause I'm not an expert at intervals.

**MikeMartial** · 02-08-2007, 11:21 AM

Sprints and Tabatas

400m x 4-8 sprints

2min heavy bag cycles with 30 sec rest

Tabata cycles that I'll mix up with squats, pushups, and burpees (which I call vomitees)

ryno5j · 02-08-2007, 11:25 AM

yeah i imagine thats what it is. i suppose as i get better conditioning the time will come down. its funny when you think you're in shape. then you try something new and realize you still have some work to do.

Gov · 02-09-2007, 07:34 PM

Intervals aren't about making your time shorter over a specific distance - it's about getting your heart rate up near max for short periods of time in order to increase overall conditioning. With most interval sessions, I'm sure I could run the distance faster at a 65% type pace with no rest periods, but that wouldn't be as effective.

As for HIIT workouts, my favourite is pretty simple (I may have posted this somewhere before):
10 minutes warm up jog/stretching. Make some parts of the warm up jog fast, as you need to get ready mentally for the workout.
1 minute hard run. Start off with a sprint and just go as hard as you can.
1 minute stationary rest.

Repeat ten times and you're done.

king-tony · 02-09-2007, 09:23 PM

30 minutes of moderate cardio then HIIT

1 minute at max setting (12 on the LifeFitness bike at my gym) keeping RPM's above 120
rest for 1 minute
Repeat 5 more times.

Halfmoon167 · 02-11-2007, 07:22 PM

When I run outside I'll do a sprint till I cannot go without form.. I'll jog back to the spot that I started from. I will repeat this 5-7 times.. try to stay moving once you jog back to the location just to keep your heart rate above normal.. but give it hell when you do your sprint..

Inside, on the treadmill I will stretch, then start with a steady 5 MPH jog for .200 of a mile (.200-1000.0 is a full mile), I will then go to a 10 MPH sprint till I cant go anymore.. which is usually another .200 of a mile or maybe a little more.. after this I will bump back down to a 5 MPH jog again till I regain my energy which comes back within at least .200 of a mile again. Repeating this until I have 3-4 full sprints within 1.5 miles of constant moving..

Tell you what though, I want to die after my sprint is overwith, when I set it back to 5 MPH.. Its definently a struggle but after a while you can feel how it is a positive effect on your body as far as recovering goes.. cause you never really stop.. Outside is different some reason.. My legs work ALOT more.. maybe its just gravity and muscle differences.

Orion · 02-13-2007, 01:55 AM

1/2 mile jog warmup

4 x 400m sprint

6 x 50m sprint

Tabata punchouts, tabata clap pushups, tabata cycling, tabata sprinting, tabata swimming.

Mix it up with some new exercises/routine every other week.