HIIT on Treadmill

  • Posted by a hidden member.
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    Feb 01, 2010 7:12 PM GMT
    Hey folks.

    I normally head to the track to do my interval/speed work, and there I have a good idea of how to structure a workout. An example follows:

    400 meter intervals:

    400m warmup at about 8:00 per mile
    400m lactate threshold at about 5:30 per mile
    400m recovery jog at about 8:30 per mile
    400m lactate threshold at about 5:30 per mile
    400m recovery jog at about 8:30 per mile

    200 meter intervals:
    200m lactate threshold at about 5:20per mile
    200m recovery jog at about 8:30 per mile
    200m lactate threshold at about 5:20 per mile
    200m recovery jog at about 8:30 per mile

    100 meter sprints
    10 x 100m at between 16:00-17:00 seconds each

    Here's my problem. I have been working out more on the treadmill these days because of the cold and snow, and can't seem to find the groove for a decent workout on the machine that corresponds to what I would normally do on the track. I will generally do a total of about 3 miles (I can't stand to do much more than that on a treadmill because I feel like I'm going to lose my mind). I'll start off at about 7:45 per mile and hold that pace until I hit two miles, at which time I speed up the belt incrementally until I reach about 5:20 pace for the last 200 meters (i.e.: 7:45 to 7:30 to 7:15 to 7:00 to 6:45 to 6:30 to 6:15 and so on...)

    This just seems stupid to me, as the focus really isn't on speed or the repetition of pushing myself to lactate threshold. Rather it's on building for the last sprint in the end, which hardly seems worth it.

    I guess I'm asking how other people structure their treadmill workouts for HIIT. Any input is appreciated.

    Thanks.

  • Posted by a hidden member.
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    Feb 01, 2010 10:14 PM GMT
    I'm by no means an expert on HIIT training, as I just started it about a week ago. Have you heard of the Vacation Body Blueprint? On there, one of his HIIT regiments is getting on the treadmill with a 3 minute warmup walk - he suggests around a speed of 4.0. Then for 30 seconds do a jogging pace at 7.0. Then walk for a minute back at 4.0. Then rotate back to the jog, but increase the speed by 0.5.... so to 7.5 this time. Then walk, etc. Keep increasing the run by increments of 0.5 until you cannot maintain a faster pace for the 30 seconds. This is perfect for me as I am not the best runner, but it may be too easy for you as you seem pretty advanced in that realm. I guess try this plan, and modify it from there? Hope this helps any...
  • Posted by a hidden member.
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    Feb 01, 2010 11:52 PM GMT
    Thanks for that model, it's very helpful. icon_smile.gif

    By the way, at first glance, I thought the program you mentioned was called the "Vatican Body Blueprint."icon_lol.gif
  • luadun

    Posts: 21

    Feb 02, 2010 12:58 AM GMT
    I do HIIT on the treadmill two times a week and it is an intense workout. My regiment is broken into 4 rounds. The first round I start off at level 8 on the treadmill and I sprint for 30 seconds and then I jump off the treadmill and stand on the edge for 30 seconds (rest). Then I increase the speed to 8.5 and sprint for 30 seconds and then rest for 30 seconds. I continue with the intervals till I'm at level 12.5 (the max).

    This the beginning of the second round. I bump the speed back to level 12.0 and I do twenty pushups on the floor. Immediately I sprint at 12.0 for 30 seconds and then I jump off and do twenty ab crunches. I get back on the treadmil at level 11.5 and sprint for 30 seconds. I continue these intervals decreasing the speed and alternating between pushups and crunches till I'm down to level 9.0.

    This is the beginning of the third round. I bump up the level to 9.5 and sprint for 30 seconds. Then I jump off and do 30 pushups. I immediately get back on the treadmil at level 10.0 and sprint for 30 seconds. Then I jump off and do 30 more pushups. I continue with the intervals and doing pushups till I get to level 12.0. All the while I'm doing different types of pushups i.e. on a medicine ball, feet elevated, one leg up etc.

    This is the beginning of the fourth round. I bump the level back to 11.5 and sprint for 30 seconds. Then I jump off and do 30 crunches, I immediately get back on the treadmil at level 11.0 and sprint for 30 seconds. Then I jump off and do 30 more crunches. I continue with the intervals and doing crunches till I get to level 9.0. All the while I'm doing different types of crunches or ab exercises i.e. basic crunch, mountain climbers, burpees, twists, leg lifts etc

    I finish the workout by walking for 2 minutes and then stretching for about 15 minutes. The entire workout takes about 1 hour 10min.

    I've been doing this for over a year and it has enabled me to become faster, leaner, more conditioned and an overall better athlete.

    Once a week I led a group session with ~10 people and we do this routine together and it is intense but a lot of fun.

    Enjoy and have fun!icon_biggrin.gif
  • WILDCARD73

    Posts: 545

    Feb 02, 2010 1:03 AM GMT
    luadun saidI do HIIT on the treadmill two times a week and it is an intense workout.

    Enjoy and have fun!icon_biggrin.gif


    i think i would faint before having a heart attack if i tried to do that

    i do HIIT but i guess its for the beginners lol
    nothing that intense

    i do a 5 mts warm up
    15 mt as such: high speed for a minute then lower speed for a minute
    then cool down of 5 mts
    five to six times a week
    i try to keep my heart rate no higher than 165
  • Posted by a hidden member.
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    Feb 02, 2010 1:07 AM GMT
    luadun saidI do HIIT on the treadmill two times a week and it is an intense workout....

    ...I've been doing this for over a year and it has enabled me to become faster, leaner, more conditioned and an overall better athlete.

    Once a week I led a group session with ~10 people and we do this routine together and it is intense but a lot of fun.

    Enjoy and have fun!icon_biggrin.gif


    Sweet Jaysus, that sounds tough! A question: when you say "level 10, 11, 12" etc. is that MPH on the treadmill or some other grading system for level of difficulty?

    Assuming that you're talking MPH, when you're jumping off for thirty seconds how the hell do you jump back on with the belt moving that fast?

    I like the idea of doing this as a group. Sounds like a whacky scene at the gym!
  • Posted by a hidden member.
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    Feb 02, 2010 3:01 AM GMT
    I do HIIT on the treadmill as well and here's mine...

    15min total.

    1min walking @ 3-4mph
    1min jog @ 5-6mph
    1min spring @ 8mph

    .....and I do this for 12min and then cool down for the last 3min

    Then on a stationary bike, I do 10min total.

    1min @ level 5 (my bike)
    1min @ level 15

    ...and this is for 10min plus a 2min cool down.
  • Tyinstl

    Posts: 353

    Feb 02, 2010 4:36 AM GMT
    I do this:

    3 minutes warmup

    30 seconds at 12.0
    30 seconds at 3.0
    (repeat 9-10 times)

    3 minutes cooldown.

    The idea is that you can't go as fast as possible for a whole minute. It seems to work pretty well, but the machine takes so long to speed up or slow down! That's why I prefer the bike or swimming.
  • Posted by a hidden member.
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    Feb 02, 2010 4:53 AM GMT
    how often is it advisable to do HIIT training?
    Everday? 2x a week? Once week? or less?
  • luadun

    Posts: 21

    Feb 02, 2010 1:23 PM GMT
    Just completed this HIIT session with 5 other guys and gals and it was intense! I like the group energy and vibe, and we support each other every step of the way.

    The roar of the treadmills running at the max speed is scary! People stare at us like we've lost our minds.

    Yes the levels are the speed increments on the treadmill. We start at 8.0 and go up to the max which is 12.5 on our treadmills.

    Jumping on and off the treadmill while it is running is interesting. When you are running grab the handle bars and lift yourself off the treadmill. When you are coming back to run grab the handle bars and slowly lower yourself to the treadmill as you legs are turning. The treadmills are running continuously throughout the routine as we do the intervals.

    Have fun! icon_smile.gif

    oh.. I do HIIT 3 times a week. Just enough to get a cardio and muscle building workout.


    corridore said
    luadun saidI do HIIT on the treadmill two times a week and it is an intense workout....

    ...I've been doing this for over a year and it has enabled me to become faster, leaner, more conditioned and an overall better athlete.

    Once a week I led a group session with ~10 people and we do this routine together and it is intense but a lot of fun.

    Enjoy and have fun!icon_biggrin.gif


    Sweet Jaysus, that sounds tough! A question: when you say "level 10, 11, 12" etc. is that MPH on the treadmill or some other grading system for level of difficulty?

    Assuming that you're talking MPH, when you're jumping off for thirty seconds how the hell do you jump back on with the belt moving that fast?

    I like the idea of doing this as a group. Sounds like a whacky scene at the gym!
  • Tyinstl

    Posts: 353

    Feb 02, 2010 10:50 PM GMT
    Rolekz saidhow often is it advisable to do HIIT training?
    Everday? 2x a week? Once week? or less?


    You will run yourself into the ground if you do true HIIT every day. Overtraining can make you sick, or even just exhausted.

    But there's no reason to do it only once a week. Do it as often as you can without wearing out your body, personally I go 3x a week.
  • Posted by a hidden member.
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    Feb 02, 2010 10:50 PM GMT
    It sure is. I guess you've heard of it? Have you tried it? I'm trying to get peoples opinions one whether or not its worked for them. Help me out! :-)
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    Feb 08, 2010 6:31 PM GMT
    JamesArthur saidIt sure is. I guess you've heard of it? Have you tried it? I'm trying to get peoples opinions one whether or not its worked for them. Help me out! :-)


    I tried it today on the treadmill. I started off at 1mph and went to 3-3.5mph for 30 seconds. Basically it was 30 seconds at 3-3.5mph and then 30 seconds at 1mph. I did this for 12 mins. Not sure if I did it right but I sure did sweat!
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    Mar 11, 2010 10:48 AM GMT
    I use the MotionTraxx podcast, and some of them are built specifically for interval training. He plays the music on the BPM so you know when to step and speeds it up and slows it down. He's also got some stuff for cycling and distance running, but I like the interval training podcasts the most. It really helps keep the pace and energy where you need it.
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    Mar 11, 2010 11:59 AM GMT
    I just try to fit 4-6 intervalls in...start warmup walkin 2,3 min then jog till 10 then I try 1 min give it all you got then 2 min jogging then again...It depends on daily shape..sometimes i can only do 45 sec and need 2.5 min...sometims i can do 1:10 and 50 sec break. I recommend a heartrate monitor, as you can see with each succeeding interval it takes longer to get back to ..lets 150 and you really shouldnt be pushing yourself over the limit. I hate all these fixed plans on how to do what...your body is not the same every day...
  • Posted by a hidden member.
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    Mar 15, 2010 6:24 PM GMT
    I do 6 intervals, 2 mph walking and 4mph jogging. Planning to step it up a bit next week and add an interval. I'm going to add one interval every two weeks.
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    Mar 17, 2010 6:34 PM GMT
    I just stopped doing HIIT on the treadmill. When I sprint, I am going to fucking sprint. And if I am going to do HIIT, I am going to do it so hard it is going to hurt. That is fine on the road, but on a treadmill, I am likely to fall down and get thrown off the machine.

    I do it on an elliptical instead and I can push, push, push and not worry about getting mangled.
  • luckylukee

    Posts: 1

    Apr 21, 2010 5:33 PM GMT
    I've been doing HIIT on the machine (something in between elliptical and stairmaster) for the past week.

    I do a warmup of 5 minutes, around 20 mins of HIIT and then about another 10-15 for cooldown

    For the HIIT, I rely on the 'strength' option that cycles the first 15 seconds on high (i'm doing it at the highest level - 100%) then the next 45 seconds at 35%.

    Is this long enough at the hard level? Or does it need to be longer?
  • hockeyguy99

    Posts: 126

    Apr 21, 2010 5:40 PM GMT
    To be completely honest, when i train on the treadmill I find my average jog speed is about 7.5 or 8 and i go a couple minutes on that and then sprint at about 9.5 or 10.5 and then back down to a walk at about 4.5 and then back up to jog speed

    I find i train for more of the type of sports that i do- hockey for example. go hard for a minute, then nothing, then hard, then nothing as if each sprint is a shift
  • hockeyguy99

    Posts: 126

    Apr 21, 2010 5:40 PM GMT
    change the incline as well, i find that helps for more variety on the treadmill
  • Posted by a hidden member.
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    Apr 21, 2010 5:54 PM GMT
    I just started this HIIT thingy...trying it out and still figuring out my threshold although i feel like it keeps going up....which is a goos thing

    I do it for about 20 min (well...6 cycles) each cycle is

    1min at 3.5mph
    30-45 at seconds 4.5mph
    1min at 8.5mph

    halfway through, i increase the intensity to 8.6 mph in the last 1 minute of the last 3 cycles and the next time i do it, i start with the increased speed (8.6mph as of last time) and add halfway through, i increase the intensity of my last min by one increment (provided i can keep with it for the full minute).

    My rule for it is that if i can do it for more than a minute and change then i should up the intensity.

    Lets see how it works.