How is this HIIT?

  • gwuinsf

    Posts: 525

    Nov 22, 2010 11:46 PM GMT
    So reading all the threads about HIIT here, I've begun to try and incorporate it in my cardio. I've been running on the the treadmill. Just want to check if I'm doing it right.

    I'm running on the treadmill at 5.5 as my "slow pace". I start off for about 5 min at that. I set my watch to interval at 90 sec at 5.5 and 45 sec at my "sprint" pace. I do my first "sprint" at 8.5 and each round go up .1 in speed. I've been slowly pushing myself up higher and longer and will stop now at around 9.1. So I guess that's 6 intervals @ 2m 15s.

    As I'm working my way up do I want to try and go for more intervals or faster speed? Should I be pushing my sprint speed or trying to do more intervals. The threads all said 10-20 min of HIIT is enough so I guess I'm in the middle there.

    How about the lengths of the intervals?
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    Nov 23, 2010 12:56 AM GMT
    I have no idea about HIIT on a treadmill, but the timing seems about right.

    My sprint pace without a treadmill is ~15 MPH, so treadmills are useless for me...never found one that goes over 12 MPH.
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    Nov 23, 2010 7:44 AM GMT
    I likewise never used treadmills for this. However, as a general rule, the longer your "hard" the easier the session is. THis sounds weird, but if you are doing hard for 30 secs then you can go a lot faster than if you are trying to sustain it for 2 or 3 mins. Progression in HIIT is shorter hard periods and longer rests. There is one semi exception which is Tabata, but we won´t go there today

    Increasing the number of repeats only works to an extent: remember the more Intense the Intervals are the better.
  • gwuinsf

    Posts: 525

    Nov 23, 2010 6:31 PM GMT
    Thanks. So maybe shorten to 30 sec but up my sprint speed.
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    Nov 23, 2010 6:52 PM GMT
    yup you can try that... experiment. It´s meant to be intense, but you shouldn´t dread it or you won´t do it.
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    Nov 23, 2010 7:44 PM GMT
    I too am trying to learn the ways of the HIIT.

    Now I live in Michigan, so cardio outside in winter is limited (I prefer not to go sliding across the ice)

    Is there a cardio machiene at the gym where i could get away with HIIT?

    or am I a lost cause until Spring?
  • CDNinOZ

    Posts: 38

    Nov 23, 2010 7:55 PM GMT
    Any machine really, treadmill, crosstrainer, rower, bike, stair, ... as long as you do a period of maximum effort followed by recovery...
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    Nov 23, 2010 8:09 PM GMT
    I, too have been really interested in this, in fact, I have been doing this a couple of times per week after lifting. There seem to be alot of different types of HIIT and some differing opinions, but from what I can tell, the consensus is warm-up, 5-10 mins at 50% input, then SPRINT (I mean, SPRINT) 30 seconds, walk 30 seconds, do this 4,5,or 6 times as a beginner, whichever you can handle without dropping(lol)...to increase your level (which you can do after every 2 sessions), add one more interval. I hope I've helped make sense of this for you, I still read up on it alot because it just is different and it always seemed to me to be such a short period of time that I feel like I'm not doing enough, but they say this is WAY better than long term, slower paced cardio... Tony icon_biggrin.gif
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    Nov 24, 2010 5:56 AM GMT
    you can play with your work intervals (the go hard part) and their relation with the rest intervals. Keep it under 20 mins. have a warm up and cool down. You can experiment within that. But remember, it´s HIGH INTENSITY... just doing your "hard" a little harder than normal won´t cut it.
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    Dec 03, 2010 1:53 AM GMT
    Its it possible to do hiit with swimming? Anyone around here do that?
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    Dec 03, 2010 6:22 PM GMT
    kyleray saidIts it possible to do hiit with swimming? Anyone around here do that?


    It is and is in fact part of normal swim training. HIIT is just fancy for "interval training". In swim language that might be 10 times 50 meters on 1 minute. (or whatever)
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    Dec 04, 2010 7:04 PM GMT
    if you're going to do only 30sec intervals, your recovery time must be very short, otherwise you never get your heart rate high enough in 30 seconds .

    for me if i want to reach a high HR i have to do 1 min intervals with the 20 last seconds a near death experience , and only 1 min recovery . AS yo go, your heart will remain progressively higher as you fatigue.

    in the gym i switch from treadmill to stair master, to bike etc. when i do intervals.
    best is still outdoor of course, esp. on a hill.

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    Dec 05, 2010 10:20 AM GMT
    xassantex saidif you're going to do only 30sec intervals, your recovery time must be very short, otherwise you never get your heart rate high enough in 30 seconds .


    Wut? Erm, no. If you do an outright sprint for 30 seconds your heart rate will go through the roof. The shorter (ie more intense) the interval the LONGER you need to have on the easy to recover and be able to do the next one well.
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    Dec 05, 2010 10:41 AM GMT
    Lostboy said
    xassantex saidif you're going to do only 30sec intervals, your recovery time must be very short, otherwise you never get your heart rate high enough in 30 seconds .


    Wut? Erm, no. If you do an outright sprint for 30 seconds your heart rate will go through the roof. The shorter (ie more intense) the interval the LONGER you need to have on the easy to recover and be able to do the next one well.


    And how fast you heart slow down is very variable between two guys.
    The 'slow' part length should be about heart rate target before to speed again, more than 'out of the hat one size fit all' fixed duration.

    I'm no expert on HIIT, but for for a 30 something guy, you can expect to go above 170 pulse minute during the sprint part, and should go down under 140 before the next sprint.
    140 is a wild guess, I have no idea about the optimum range.

    Same way you do adjust number of sets in weight lifting relative to to your max, cardio work need to be tuned on both you max heart rate and your heart recovery speed.
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    Dec 21, 2010 1:04 AM GMT
    gwuinsf saidSo reading all the threads about HIIT here, I've begun to try and incorporate it in my cardio. I've been running on the the treadmill. Just want to check if I'm doing it right.

    I'm running on the treadmill at 5.5 as my "slow pace". I start off for about 5 min at that. I set my watch to interval at 90 sec at 5.5 and 45 sec at my "sprint" pace. I do my first "sprint" at 8.5 and each round go up .1 in speed. I've been slowly pushing myself up higher and longer and will stop now at around 9.1. So I guess that's 6 intervals @ 2m 15s.

    As I'm working my way up do I want to try and go for more intervals or faster speed? Should I be pushing my sprint speed or trying to do more intervals. The threads all said 10-20 min of HIIT is enough so I guess I'm in the middle there.

    How about the lengths of the intervals?



    you're good its all about progression
    you actually are doing it right work:rest ratio of 2:1, alot of people think that 45 seconds and 45 seconds is HIIT when its not
    generally you can do HIIT up to 30 mins, 20 is optimal
    its all about progression increase the speed of your sprint or increase the duration of your sprint, I can't say what will work better because everyone is different. Toy with it look at the results and see how it goes
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    Dec 28, 2010 4:41 PM GMT
    lionheart187 said
    you actually are doing it right work:rest ratio of 2:1, alot of people think that 45 seconds and 45 seconds is HIIT when its not


    2 of rest to 1 of work..., though you can have longer rest proportions in some cases...

    HIIT is not some scary hard thing. It´s play. Enjoy it. Do it. Take it seriously, but not too seriously



  • turbid2wenty

    Posts: 74

    Dec 28, 2010 10:48 PM GMT
    Do you (or does your gym) have any ability for you to check your heartrate while you're on the treadmill? I'd be curious how the settings on the treadmill are aligning to your pulse. I've also done intervals on a treadmill, and found it beneficial to go buy a Polar chest strap that's compatible with the machines at the gym...it wasn't too crazy expensive, especially considering the value (I feel) it gives in tailoring treadmill workouts.
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    Dec 29, 2010 10:24 PM GMT
    Lostboy said
    xassantex saidif you're going to do only 30sec intervals, your recovery time must be very short, otherwise you never get your heart rate high enough in 30 seconds .


    Wut? Erm, no. If you do an outright sprint for 30 seconds your heart rate will go through the roof. The shorter (ie more intense) the interval the LONGER you need to have on the easy to recover and be able to do the next one well.


    not according to this :
    http://www.skatetrain.ca/tabata.html
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    Dec 31, 2010 9:36 AM GMT
    yourname2000 saidChuckystud? Chuckystud?? Where are you??? icon_smile.gif


    You have to draw a pentagram and sacrifice the blood of a chicken before you can summon him.


    NOW, as to Tabata... yes, it breaks the rules. The article is misleading. HIIT and tabata are not synonyms. Tabata is an exceptionally intense form of HIIT. A work out of

    8 × (30 hard, 60 easy) is HIIT too.

    The reason that Tabata is so exceptionally hard is that hte normal 2 or 3 rest to 1 work ratio is reversed. The 10 seconds rest you get is JUST enough to enable you to do the next 20 hard. I have done Tabata on and off for years. I know exactly how it works O_O It is brutal.

    Actually your article supports me:

    "Traditional interval training guidelines for an intense 20 second work period, such as is used in Tabata, suggest a work-to-rest ratio of one to three (1:3) work-rest ratio. In other words, the rest period would be three times as long as the work period (in this case, 60 seconds). With the Tabata Protocol things are very different. The work-to-rest ratio is two to one (2:1), meaning that the rest period is only half as long as the work bout."

    Not that it´s a biggie. I just don´t want first timers launching into a full tabata as their first experience of interval training. Also, the article is a little wrong. The original idea was that the work intervals be 100% intensity and that if it was only possible to do 6 or 7 like that it is better to go for the intensity rather than hold back to do 8 in a legalistic way.

    I have found a nice way into Tabata is to break it in two and do

    warm up

    4 × (20 hard, 10 rest)

    2 mins easy

    4 × (20 hard, 10 rest)

    cool down

    Or even more accessible:

    warm up

    2 × (20 hard, 10 rest)

    2 mins easy

    2 × (20 hard, 10 rest)

    2 mins easy

    2 × (20 hard, 10 rest)

    2 mins easy

    2 × (20 hard, 10 rest)

    cool down

    These are closer to normal interval training and are a good bridge.

    btw in tabata it´s real rest rather than easy. Believe me you need it if you are doing it hard.


    The basis of tabata is full out intensity. This is why I don´t really like the tabata- lite that Crossfit uses. If you can do 5 or 6 of them in a row then by definition you are not going all out. remember that elite level speed athletes could often only manage 6 of the units and vomited and passed out after.

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    Dec 31, 2010 6:20 PM GMT
    wiki: http://en.wikipedia.org/wiki/High-intensity_interval_training
    "Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 15-20 seconds of hard sprinting with 10 seconds of jogging or walking."

    but whatever, i 've done intervals for years to improve my racing and tried god knows how many combinations.
    what paid off the most ? hills , climbed in time trial mode with a heart rate monitor .

    also in all those HIIT threads , it might be a good idea sometimes to recommend people to measure their vo2max and get a hrm .

    i'll leave the last word to others now .




  • Posted by a hidden member.
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    Dec 31, 2010 8:40 PM GMT
    There is no one recipe for HIIT, but it´s not synonymous with tabata, and traditionally you rest longer than you work. Different stuff works best for different people.

    On the VO2max stuff... meh. I had it done. I don´t bother with it any more. Frankly, unless you are actually competing at a fairly elite level it doesn´t matter. More important is learning about your body, its limits, and what your limits are at a particular stage of your life. Of course if you are going for elite performance then you want all the toys, but for normal training and fat loss it´s not necessary.
  • irishguy202

    Posts: 313

    Jan 02, 2011 3:02 PM GMT
    This is interesting to read about, I havent tried this but am going to add it to my workout.
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    Jan 03, 2011 1:30 PM GMT
    I'm amazed at how many people use Tabata intervals without ever having read what the paper was about (not you Lostboy, I'm annoyed at my crossfit trainers).

    Of course I forgot to save it when I looked it up, but the point was that they had a bunch of guys who were experienced cyclists or spinning dudes. Split them up and had them train for 6 weeks, 5 days per week. One group did 1 hour at 90% of VOmax and the other group did intervals 20sec work / 10sec rest for 4 minutes at 170% VOmax. Not that they had the masks on every workout. They determined VOmax before they began.
    (Hmm, just found that the interval group did a 10 minute warm-up. I shouldn't trust my memory apparently).
    The group that did the intervals (anaerobic training) improved their anaerobic work capacity more than the group that did an hours work per workout of course. But they also improved their aerobic work capacity more. So a better result with less time commitment. I think they also showed in that paper that the interval group reduced their body fat more than the 1 hour group. But that may have been from another paper.

    Then I also saw a paper that compared Tabata (20sec work / 10sec rest) with HIIT (1 minute work / 2 minute work) where Tabata won out again.

    The problem I have with the inclusion of Tabata intervals in weight or body weight training (crossfitters tend to use it with push-ups or going through multiple exercises) is that I still haven't seen anyone tackle it from a scientific angle using exercises that typically don't get you very winded.

    Oh, and there is a bunch of research on intervals for swimmers. I haven't read since I don't feel that I'm a good enough swimmer.
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    Jan 09, 2011 11:02 PM GMT
    I started doing HIIT because of this thread, so thanks guys for bring it up. It's awesome. Just wanted to check if I'm doing it right... I got my info from here:

    http://www.intervaltraining.net/hiit.html

    I do the 30 sec one. So it's 30 seconds of sprinting to 1:30 of rest, since I'm just starting out. I do it for 15 minutes since I'm also trying to gain mass and I don't want to overdo it. My rest part is done at 5.5 mph and my sprint is at 10 mph. I'm not really tall, so 10 is pretty fast for me although I can go a bit faster... Does that sound right? I'm just going by the suggestion of one site so I wanna make sure I'm not wasting my time lol.