Is this HIIT?

[lederr]

After reading about how so many people have seen such great benefits from HIIT, I decided to try it this morning and am wondering if this is the way to implement it. I did iTread 30 minute sprints and every time Grace said to sprint, I sprinted at 9.0 and then did recovery walks. Basically, the sprints ranged from 60-120 minutes. There are six total and I did four after more each with a 60 second srpint and a 60 second recovery walk. My sprints were always 9.0 and my walks were 4.5.

I was definitely sucking wind when I did it, but didn't feel all-out exhausted or wiped out after. Am I going too slowly on my sprints or should I run for recovery instead of walk? I really want to give this a try and see my results.

I want to do this workout on the days I do weights did MIS this morning). My other days (of just cardio) are 60+ minute runs because I am training for a half marathon.

 

[Imafitnessfreak]

You sprint at 9 mph??? Man! That is fast! That would throw me off the machine!

Yes, if your HR is up in the 85%-90% zone, you are good! Then walk or jog your recovery making sure your HR reaches it's "recovery zone"...I go for upper 120's.

Don't do HIIT more than 3 times per week because it is hard on the heart.

Also, if you want to use this training to your 1/2 race advantage, slowly lengthen your sprint time and do shorter recoveries (which may mean walk the recovery to get your HR down)

Here is one I did yesterday: 10x800(1/2 mile) with 70-80 second recovery. I walk most the recovery then bring it to a jog, then pop it into the interval. JUST AN EXAMPLE

But yes...sounds like you are doing HIIT

 

[lederr]

Sarah,

I did 9.0 on the treadmill which is about a 6.6 minute mile. It didn't feel that tough but I also knew I wasn't going to be running that fast for anything more than 120 seconds. Maybe I should be jogging on my recoveries. It's funny that 7.5 feels like a breeze after doing 9.0!

I am thinking if I am going to do this I need a HR monitor. I just hate the thought of being a slave to it and becoming a bit preoccupied (isn't that a nice word for obsessed?) with it.

So you did 10 sprints of a half a mile each with 70-80s recovery? How long did that take you? In 30 minutes, I ended up doing 3.5 miles including the walk recoveries.

I want to make sure I get his right so I will know if it is something that works for me.

 

[Imafitnessfreak]

I think if you are going to be a slave to any piece of workout eqipment, it should be the HRM!!! Especially if you are trying to improve in an endurance based sport.

The workout I did yesterday took 73 minutes total and that includes my 1 mile warm-up, the ten 1/2 mile intervals, recoveries, and then 1 mile cooldown. Again, marathon training!

Your doing it right, don't worry! The critical thing is to not do too much, too hard, too soon because these are TOUGH workouts!

There are so many ways you can progress with HIIT...the next week you can add another interval, or you can lengthen the interval itself, shorten the recovery.

Again, I wouldn't do it more than twice a week if you are training for a 1/2. Two HIIT (aka speed work) a week is PLENTY! More would be counter productive.

When is your 1/2? Which one? I love 1/2's!

 

[lederr]

I actually prefer doing marathons, but I do this half every year so it's kind of a tradition. It's the Atlanta Half Marathon (there's a full but it's brutal) and it's on Thanksgiving Day (good excuse to indulge later). I like it and it's not very tough.

I am thinking that I will need to get a HRM. Ugh! ANOTHER piece of equipment.

I just feel like I should be wiped after doing this AND MIS but I feel fine (although I am hungrier than normal). I will take your word that I am doing it correctly. Also, I will only do it two to three times a week and do my longer runs (between 7-10 miles) twice a week as well. I like doing HIIT and full body wieghts on the same day.

 

[alsrnbsn]

Lorie- yes, that most definitely qualifies as HIIT! And no, I wouldn't suggest jogging as your 'slow' interval, walking will do just fine.

Just remember, that the entire workout should only last 20-25 min at the MOST.

They kick my butt!!!

 

[lederr]

Thanks, Amy!