treadmill -hiit-- need help

T

thinsgreat

Cathlete
okay---- i've been trying to figure out hiit-- can someone help me put together a program---- this is basically the parimeters:

*45 minutes

*can do top incline (12)

*can only do up to 4.5 speed for about 5 min at a time

thanks for you help
cindy
 
Cindy-

For HIIT, you can increase the INTENSITY by either increasing the speed or the incline (or both at the same time). For a simple HIIT with your parameters, here's an example (by using INCLINE as my variable here and keeping my speed steady, let's say 4.0):

5-10 minutes of warm up at a nice comfortable pace
2 minutes at 2%
1 minute at 0%
2 minutes at 3%
1 minute at 0%
2 minutes at 5%
1 minute at 0%
2 minutes at 6%
1 minute at 0%
2 minutes at 7%
1 minute at 0%
2 minutes at 8%
1 minute at 0%
2 minutes at 9%
1 minute at 0%
2 minutes at 10%
1 minute at 0%
2 minutes at 11%
1 minute at 0%
2 minutes at 12%
5-10 minutes cool down & stretch

That's just ONE of a million ways you can do this withOUT an audio workout like CC or iTread. You can make your incline intervals longer and your recoveries shorter.

(I'm no expert, this of course is just my SIMPLE example.)

Hope that helps (a little bit)?

Gayle
 
Cindy-

Here is the HIIT program that is programed into my treadmill:

Warm up: 3:00 minutes
interval training: starts immediately after the warm up with a 30 second sprint interval: changing both speed and elevation. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30 second sprint intervals. The sprints will increase in speed and elevation at the 3rd and 5th interval. The recovery speed is about 2-3 mph slower than your sprint and the recovery elevation is 0.
Cool down: 2:30 min.

so for me:
warm up: 3 min. at 3.0 elevation 0
sprint 1: 30 seconds: at level 7.5, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 6
sprint 2: 30 seconds: at level 7.5, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 6
sprint 3: 30 seconds: at level 7.7, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 6
sprint 4: 30 seconds: at level 7.7, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 6
sprint 5: 30 seconds: at level 8.0, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 6
sprint 6: 30 seconds: at level 8.0, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 6
sprint 7: 30 seconds: at level 8.0, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 6
sprint 8: 30 seconds: at level 8.0, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 6
cool down: 2:30 minutes: level 5

Its a great program and very challenging! It took me a while to get to this level, so I wouldn't start here, I just wanted to give you a more detailed idea:)

HTH
Deanie
 
deanie,

okay just finished this--- not sure if i did it right.. but i'm sweaty , which is good.

i.e sprint one--incline-7.5/speed 5.0 30 seconds---panting

recovery int.- incline 5/speed 4.0--- (so i dropped both)

this helped "recover" my breath--- is that what i was to do? i didn't understand when you said elevation level 6 for both sprint and recovery.

did the whole program this way-- can you explain the recovery phase?

thanks again,
cindy
 
Hey Cindy-

the sprints are incline 6.0
the recoveries are at incline level 0!!!

I am soooo sorry! I didn't proof read (should have)!!!:eek: x( I just cut and pasted and changed the sprint level - I was being lazy!

this is the correct program:
warm up: 3 min. at 3.0 elevation 0
sprint 1: 30 seconds: at level 7.5, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 0
sprint 2: 30 seconds: at level 7.5, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 0
sprint 3: 30 seconds: at level 7.7, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 0
sprint 4: 30 seconds: at level 7.7, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 0
sprint 5: 30 seconds: at level 8.0, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 0
sprint 6: 30 seconds: at level 8.0, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 0
sprint 7: 30 seconds: at level 8.0, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 0
sprint 8: 30 seconds: at level 8.0, elevation level 6
recovery interval: 1:30 min.: at level 5, elevation level 0
cool down: 2:30 minutes: level 5


I feel so bad!!
Deanie
 
don't feel bad--- i had fun---

have to say though, i'm still a little confused (sorry!)

sprint 1-- 30 seconds--level 7.5---- is that perceived exertion level or what? is this what you vary with speed to get this? if so,, when you go down to level 5 for recovery, you reduce speed, right?

so if i was at 5.0 maximum for 30 sec,,, did it make sense that i reduced speed to 4.0...should i vary both speed and incline in recovery?

thanks
 
here is my workout. its really intense so i don't do more than 20 minutes.
3 minute warm-up at a 6mph jog
40 seconds at 10mph
1 minute off (i just jump onto the sides of the treadmill so i don't have to keep pressing buttons and dealing with changing speeds)
I repeat this 10 times then do a 3 min cool down at a 4.0mph pace.
 
Okay :) - level 7.5 is the speed; you do this speed for 30 seconds at elevation level 6. In recovery your speed will be 5.0 and the elevation is 0.

this is all programed into my treadmill, so it does it all for me, makes it easier. Its called Sprint 8.:)

Deanie
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top