Your definition of HIIT
rybo
Posts: 5,424 Member
It came up in another thread that everybody said what HIIT wasn't, but nobody said what it was.
And since we know that in the fitness world (and even more specifically MFP world) people make up individual definitions for everything (actual definitions be damned) let's hear your definition of HIIT.
And since we know that in the fitness world (and even more specifically MFP world) people make up individual definitions for everything (actual definitions be damned) let's hear your definition of HIIT.
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Replies
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A series of high intensity exercise intervals elevating heart rate to 80 to 90% of max with short active recovery periods in between. Preceeded by a warm up and followed by an active cool down. Can be sprints, bike sprints, elliptical or barbell complexes or other activities that create similar conditions Possibly I am wrong and would welcome learning more.
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Short intense work out, followed by short rest, repeated over a number of times. For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.1
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A series of short work periods with longer recovery periods. Work periods should be in between 95 and 98% Max Heart Rate with recovery between 50 and 70%. Work periods would generally be around 20 seconds with recovery of up to 120 seconds.
The aim is improving VO2MAX and it's complementary to base aerobic training and threshold training.
Optimally during the latter part of a training cycle prior to taper for competition.
I would generally expect a long warm up to prepare for the physiological demands. I'd generally aim to warm up for 15 minutes
Fwiw marketeers in general are third up against the wall come the time of the glorious revolution. Those that describe standard circuit training as HIIT may get ushered up the queue.4 -
ChristabelMB wrote: »Short intense work out, followed by short rest, repeated over a number of times. For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
Id consider that interval training, not HIIT. If you can run for 2 minute intervals with only 30 seconds rest between, your two minutes are nowhere near max heart rate.
I consider HIIT short bursts of intensity (10-15seconds) followed by rest (60-90 seconds, or more). I would do 10ish intervals after a warm up, and have a spin bike at home so use that.
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10 second sprint/50 second walk, wash/rinse/repeat for 20 minutes (does not include 3 minute warmup/cool-down)2
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My definition would be very short duration maximal effort (or very close to maximal effort) bursts followed by longer recovery periods. The bursts should be of anaerobic intensity.
Would be wary of using HR as a measure as there is too much lag. I do a 30 second maximal effort power test from time to time on a power meter bike and my HR only gets to about 150bpm - way short of my max HR.
Things I wouldn't class as HIIT:- Anything that resembles fast paced circuit training.
- Anything where the high intensity interval isn't very short duration (seconds) and all out (or very close to all out) effort.
Sorry @ChristabelMB to pick you out but wouldn't consider your example as HIIT at all - it's just interval training.
Doesn't make it poor training style but It would have to be short sprint (not run), longer recovery to be HIIT.For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
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Generally, the recovery period should be longer than the work period, Although the Tabata Protocol violates this rule. The Tabata Protocol also runs for a total of only 4 minutes.
But yes, the general rule is... Warmup/Cooldown Min 5 mins each(or HR based) 10-30 seconds work followed by a programmed rest period that is at least as long as the work period.
It can be done with HR as a measure, but due to the lag, the recovery periods will of necessity be longer.
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Interesting. Not what I thought HIIT was. I've been doing more interval training, I guess. Doing 20-45 seconds with 1o-15 sec recovery.
So is tabata not HIIT, then? Those are 20 sec of intensity, 10 sec rest.
Genuinely curious. I think there is a lot out there labeled as HIIT that does not fit the definition. Still, great workouts, though.0 -
mom2kateRH wrote: »Interesting. Not what I thought HIIT was. I've been doing more interval training, I guess. Doing 20-45 seconds with 1o-15 sec recovery.
So is tabata not HIIT, then? Those are 20 sec of intensity, 10 sec rest.
Genuinely curious. I think there is a lot out there labeled as HIIT that does not fit the definition. Still, great workouts, though.
Tabata is kind of a special exception. Because of the recovery periods what it actually works out to be is 4 minutes of near max HR/Aerobic training.
The problem is most people who are doing "tabata" aren't doing Tabata.
Pushups, burpees, air squats. Not Tabata, even if you do them 20 seconds on 10 seconds rest.
Rowing, sprinting, Spin bike. Tabata.
Kettlebell swings/snatch/cleans..... Maybe Tabata, Maybe not.2 -
I have so much to learn! I guess I have been doing HIIT then. I jog for 5-10 minutes, then Sprint 20 sec, walk 10sec repeat for total of 8 times. Cool down jog.
But I've also been doing exercises labeled HIIT that I guess are more circuit training or interval.
But, at the end of the day, I'm fitter and stronger, no matter what it's called! Variety is good, right?1 -
And, sorry stanmann, I see you specifically addressed tabata in an earlier post. My (zero calorie) coffee has not kicked in yet0
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mom2kateRH wrote: »I have so much to learn! I guess I have been doing HIIT then. I jog for 5-10 minutes, then Sprint 20 sec, walk 10sec repeat for total of 8 times. Cool down jog.
But I've also been doing exercises labeled HIIT that I guess are more circuit training or interval.
But, at the end of the day, I'm fitter and stronger, no matter what it's called! Variety is good, right?
I would sprint faster, and rest longer. If you can do high enough intensity sprints for 20 seconds, there should be no way you'd be ready to go again in 10seconds....3 -
My definition would be very short duration maximal effort (or very close to maximal effort) bursts followed by longer recovery periods. The bursts should be of anaerobic intensity.
Would be wary of using HR as a measure as there is too much lag. I do a 30 second maximal effort power test from time to time on a power meter bike and my HR only gets to about 150bpm - way short of my max HR.
Things I wouldn't class as HIIT:- Anything that resembles fast paced circuit training.
- Anything where the high intensity interval isn't very short duration (seconds) and all out (or very close to all out) effort.
Sorry @ChristabelMB to pick you out but wouldn't consider your example as HIIT at all - it's just interval training.
Doesn't make it poor training style but It would have to be short sprint (not run), longer recovery to be HIIT.For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
So then barbell complexes, 5 exercises, 6 reps, probably a couple of minutes, followed by about a 2 minute recovery, would you consider these HIIT? They are very high intensity (done right) but a little longer duration.
Sounds like you would consider my sprints HIIT? Warm up, 120 yard sprint (never timed it but I'm guessing 20 seconds or so), walk back, about 1 1/2 to 2 minutes, go again. 5 or 6 cycles. Cool Down.
Really trying to understand the key characteristics that make something HIIT or not. Thanks for your input as well as some of the other good insights posted here.0 -
My definition would be very short duration maximal effort (or very close to maximal effort) bursts followed by longer recovery periods. The bursts should be of anaerobic intensity.
Would be wary of using HR as a measure as there is too much lag. I do a 30 second maximal effort power test from time to time on a power meter bike and my HR only gets to about 150bpm - way short of my max HR.
Things I wouldn't class as HIIT:- Anything that resembles fast paced circuit training.
- Anything where the high intensity interval isn't very short duration (seconds) and all out (or very close to all out) effort.
Sorry @ChristabelMB to pick you out but wouldn't consider your example as HIIT at all - it's just interval training.
Doesn't make it poor training style but It would have to be short sprint (not run), longer recovery to be HIIT.For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
So then barbell complexes, 5 exercises, 6 reps, probably a couple of minutes, followed by about a 2 minute recovery, would you consider these HIIT? They are very high intensity (done right) but a little longer duration.
Sounds like you would consider my sprints HIIT? Warm up, 120 yard sprint (never timed it but I'm guessing 20 seconds or so), walk back, about 1 1/2 to 2 minutes, go again. 5 or 6 cycles. Cool Down.
Really trying to understand the key characteristics that make something HIIT or not. Thanks for your input as well as some of the other good insights posted here.
Barbell complexes fall into the category of Classic HIT not HIIT.2 -
@mmapagsMy definition would be very short duration maximal effort (or very close to maximal effort) bursts followed by longer recovery periods. The bursts should be of anaerobic intensity.
Would be wary of using HR as a measure as there is too much lag. I do a 30 second maximal effort power test from time to time on a power meter bike and my HR only gets to about 150bpm - way short of my max HR.
Things I wouldn't class as HIIT:- Anything that resembles fast paced circuit training.
- Anything where the high intensity interval isn't very short duration (seconds) and all out (or very close to all out) effort.
Sorry @ChristabelMB to pick you out but wouldn't consider your example as HIIT at all - it's just interval training.
Doesn't make it poor training style but It would have to be short sprint (not run), longer recovery to be HIIT.For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
So then barbell complexes, 5 exercises, 6 reps, probably a couple of minutes, followed by about a 2 minute recovery, would you consider these HIIT? They are very high intensity (done right) but a little longer duration.
Sounds like you would consider my sprints HIIT? Warm up, 120 yard sprint (never timed it but I'm guessing 20 seconds or so), walk back, about 1 1/2 to 2 minutes, go again. 5 or 6 cycles. Cool Down.
Really trying to understand the key characteristics that make something HIIT or not. Thanks for your input as well as some of the other good insights posted here.
No I wouldn't call your weights routine HIIT.
Yes I would call all out sprints and recovery HIIT.
HIIT is just one protocol of training. Whether something is HIIT or not doesn't make it good or bad or even appropriate for an individual.
True HIIT really isn't appropriate for everyone - which is a separate issue, it's dreadfully over-hyped and suggested to people who would be better advised to build their base fitness first.
Personally I never do HIIT but I do a lot of interval training and also do maximal effort training over very varied durations appropriate to my (high) fitness levels and goals.3 -
My definition would be very short duration maximal effort (or very close to maximal effort) bursts followed by longer recovery periods. The bursts should be of anaerobic intensity.
Would be wary of using HR as a measure as there is too much lag. I do a 30 second maximal effort power test from time to time on a power meter bike and my HR only gets to about 150bpm - way short of my max HR.
Things I wouldn't class as HIIT:- Anything that resembles fast paced circuit training.
- Anything where the high intensity interval isn't very short duration (seconds) and all out (or very close to all out) effort.
Sorry @ChristabelMB to pick you out but wouldn't consider your example as HIIT at all - it's just interval training.
Doesn't make it poor training style but It would have to be short sprint (not run), longer recovery to be HIIT.For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
So then barbell complexes, 5 exercises, 6 reps, probably a couple of minutes, followed by about a 2 minute recovery, would you consider these HIIT? They are very high intensity (done right) but a little longer duration.
Sounds like you would consider my sprints HIIT? Warm up, 120 yard sprint (never timed it but I'm guessing 20 seconds or so), walk back, about 1 1/2 to 2 minutes, go again. 5 or 6 cycles. Cool Down.
Really trying to understand the key characteristics that make something HIIT or not. Thanks for your input as well as some of the other good insights posted here.
HIIT is just one protocol of training. Whether something is HIIT or not doesn't make it good or bad or even appropriate for an individual.
True HIIT really isn't appropriate for everyone - which is a separate issue, it's dreadfully over-hyped and suggested to people who would be better advised to build their base fitness first.
THIS!!
It's great however, for those that it is appropriate for.
ie, those who need to get a measurable boost in their V02 Max in a very short 4-6 week period.1 -
stanmann571 wrote: »My definition would be very short duration maximal effort (or very close to maximal effort) bursts followed by longer recovery periods. The bursts should be of anaerobic intensity.
Would be wary of using HR as a measure as there is too much lag. I do a 30 second maximal effort power test from time to time on a power meter bike and my HR only gets to about 150bpm - way short of my max HR.
Things I wouldn't class as HIIT:- Anything that resembles fast paced circuit training.
- Anything where the high intensity interval isn't very short duration (seconds) and all out (or very close to all out) effort.
Sorry @ChristabelMB to pick you out but wouldn't consider your example as HIIT at all - it's just interval training.
Doesn't make it poor training style but It would have to be short sprint (not run), longer recovery to be HIIT.For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
So then barbell complexes, 5 exercises, 6 reps, probably a couple of minutes, followed by about a 2 minute recovery, would you consider these HIIT? They are very high intensity (done right) but a little longer duration.
Sounds like you would consider my sprints HIIT? Warm up, 120 yard sprint (never timed it but I'm guessing 20 seconds or so), walk back, about 1 1/2 to 2 minutes, go again. 5 or 6 cycles. Cool Down.
Really trying to understand the key characteristics that make something HIIT or not. Thanks for your input as well as some of the other good insights posted here.
Barbell complexes fall into the category of Classic HIT not HIIT.
Ok. Not sure what that means. High Intensity Training? I didn't mention above its 5 sets. Not that changes the definition of what it is.0 -
@mmapagsMy definition would be very short duration maximal effort (or very close to maximal effort) bursts followed by longer recovery periods. The bursts should be of anaerobic intensity.
Would be wary of using HR as a measure as there is too much lag. I do a 30 second maximal effort power test from time to time on a power meter bike and my HR only gets to about 150bpm - way short of my max HR.
Things I wouldn't class as HIIT:- Anything that resembles fast paced circuit training.
- Anything where the high intensity interval isn't very short duration (seconds) and all out (or very close to all out) effort.
Sorry @ChristabelMB to pick you out but wouldn't consider your example as HIIT at all - it's just interval training.
Doesn't make it poor training style but It would have to be short sprint (not run), longer recovery to be HIIT.For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
So then barbell complexes, 5 exercises, 6 reps, probably a couple of minutes, followed by about a 2 minute recovery, would you consider these HIIT? They are very high intensity (done right) but a little longer duration.
Sounds like you would consider my sprints HIIT? Warm up, 120 yard sprint (never timed it but I'm guessing 20 seconds or so), walk back, about 1 1/2 to 2 minutes, go again. 5 or 6 cycles. Cool Down.
Really trying to understand the key characteristics that make something HIIT or not. Thanks for your input as well as some of the other good insights posted here.
No I wouldn't call your weights routine HIIT.
Yes I would call all out sprints and recovery HIIT.
HIIT is just one protocol of training. Whether something is HIIT or not doesn't make it good or bad or even appropriate for an individual.
True HIIT really isn't appropriate for everyone - which is a separate issue, it's dreadfully over-hyped and suggested to people who would be better advised to build their base fitness first.
Personally I never do HIIT but I do a lot of interval training and also do maximal effort training over very varied durations appropriate to my (high) fitness levels and goals.
OK, great! Thanks for providing more definition. I get the VO2 max reasons for doing HIIT. One of the other key reasons people (me
) like it is for it's EPOC. If we would call the barbell complexes interval training (you didn't, I'm just guessing here), is there a similar EPOC effect? I think this is one of the key reasons those that aren't training specifically for aerobic improvement gravitate towards HIIT. They are time efficient and create a great afterburn for 24 hours or so.
Just want to say I really appreciate those that are chiming in and helping to bring clarity. Many of us will benefit from this understanding.0 -
stanmann571 wrote: »My definition would be very short duration maximal effort (or very close to maximal effort) bursts followed by longer recovery periods. The bursts should be of anaerobic intensity.
Would be wary of using HR as a measure as there is too much lag. I do a 30 second maximal effort power test from time to time on a power meter bike and my HR only gets to about 150bpm - way short of my max HR.
Things I wouldn't class as HIIT:- Anything that resembles fast paced circuit training.
- Anything where the high intensity interval isn't very short duration (seconds) and all out (or very close to all out) effort.
Sorry @ChristabelMB to pick you out but wouldn't consider your example as HIIT at all - it's just interval training.
Doesn't make it poor training style but It would have to be short sprint (not run), longer recovery to be HIIT.For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
So then barbell complexes, 5 exercises, 6 reps, probably a couple of minutes, followed by about a 2 minute recovery, would you consider these HIIT? They are very high intensity (done right) but a little longer duration.
Sounds like you would consider my sprints HIIT? Warm up, 120 yard sprint (never timed it but I'm guessing 20 seconds or so), walk back, about 1 1/2 to 2 minutes, go again. 5 or 6 cycles. Cool Down.
Really trying to understand the key characteristics that make something HIIT or not. Thanks for your input as well as some of the other good insights posted here.
Barbell complexes fall into the category of Classic HIT not HIIT.
Ok. Not sure what that means. High Intensity Training? I didn't mention above its 5 sets. Not that changes the definition of what it is.
High intensity Training, yes.
It's an entirely different thing from HIIT.0 -
Really trying to understand the key characteristics that make something HIIT or not.
I don't think there is any real debate about the interval training side of HIIT, but clearly there is a diversity of view on what the High Intensity aspect means. That's where we get to understanding the physiological value of the activity.
In the realms of high anaerobic range effort there are improvements in maximal oxygen uptake. That physiological improvement is not enduring, hence using it as a periodised activity just prior to competition.
The term is much misused. There is nothing wrong with aerobic interval training, but that has an impact on aerobic stamina, rather than VO2MAX.
Just noted your further comment about EPOC, again a reason that marketeers are up against the wall...
The effect of EPOC is negligible. EPOC from true HIIT is about twice that of aerobic generated EPOC, but 5% of a big number still beats 10% of a small number.
Personally if I run 5km I'll get about 20 calories from EPOC. If I do a sprint interval session I'll get about 10 calories from EPOC because during that session the sprint component will cover about 1.6km. the warm up and cool down will give me 20 calories.1 -
According to the American College of Sports Medicine, HIIT is high intensity intervals performed at 80% to 95% of max HR for a period of 5 seconds to 4 minutes with recovery at 40% to 50% of max HR.
https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf
I personally am following the protocol from the Cardiac Research Group of the Norwegian University of Science and Technology. This protocol is (after warm up) 4 repeats of 4 minutes at 85% to 95% max HR with 3 minutes recovery at 70% of max HR. This protocol is designed primarily for improving health in the cardiovascular system, but of course has the side benefits of increasing VO2max and athletic performance. As an older guy, my 5k times might not impress many people, but I have won my age group in my last three 5ks, so I believe I’m seeing results from the protocol.
http://www.ntnu.edu/cerg
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I consider HIIT anything that requires that you push as hard as you can during the short intensity portion. I don't care about HR during the intense period, the only things I worry about are my form and exertion level.
HIIT should hurt in a very good way. If you don't want to die by the end of the last intensity portion, push harder! 0 -
@mmapags
@mmapagsMy definition would be very short duration maximal effort (or very close to maximal effort) bursts followed by longer recovery periods. The bursts should be of anaerobic intensity.
Would be wary of using HR as a measure as there is too much lag. I do a 30 second maximal effort power test from time to time on a power meter bike and my HR only gets to about 150bpm - way short of my max HR.
Things I wouldn't class as HIIT:- Anything that resembles fast paced circuit training.
- Anything where the high intensity interval isn't very short duration (seconds) and all out (or very close to all out) effort.
Sorry @ChristabelMB to pick you out but wouldn't consider your example as HIIT at all - it's just interval training.
Doesn't make it poor training style but It would have to be short sprint (not run), longer recovery to be HIIT.For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.
So then barbell complexes, 5 exercises, 6 reps, probably a couple of minutes, followed by about a 2 minute recovery, would you consider these HIIT? They are very high intensity (done right) but a little longer duration.
Sounds like you would consider my sprints HIIT? Warm up, 120 yard sprint (never timed it but I'm guessing 20 seconds or so), walk back, about 1 1/2 to 2 minutes, go again. 5 or 6 cycles. Cool Down.
Really trying to understand the key characteristics that make something HIIT or not. Thanks for your input as well as some of the other good insights posted here.
No I wouldn't call your weights routine HIIT.
Yes I would call all out sprints and recovery HIIT.
HIIT is just one protocol of training. Whether something is HIIT or not doesn't make it good or bad or even appropriate for an individual.
True HIIT really isn't appropriate for everyone - which is a separate issue, it's dreadfully over-hyped and suggested to people who would be better advised to build their base fitness first.
Personally I never do HIIT but I do a lot of interval training and also do maximal effort training over very varied durations appropriate to my (high) fitness levels and goals.
OK, great! Thanks for providing more definition. I get the VO2 max reasons for doing HIIT. One of the other key reasons people (me ) like it is for it's EPOC. If we would call the barbell complexes interval training (you didn't, I'm just guessing here), is there a similar EPOC effect? I think this is one of the key reasons those that aren't training specifically for aerobic improvement gravitate towards HIIT. They are time efficient and create a great afterburn for 24 hours or so.
Just want to say I really appreciate those that are chiming in and helping to bring clarity. Many of us will benefit from this understanding.
Oh dear!
EPOC - another target of Marketing Depts everywhere....
It's really not worth taking into account. Even for circuit training or weights where you get a greater percentage but of an even lower burn.
Good write up from Lyle McDonald..
http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/
Excerpt with some numbers to give a perspective.
Here are calculations for different length steady state workouts based on an average burn of 10 cal/min and a 7% EPOC.
30 minutes = 300 calories + 7% EPOC = 21 calories = 321 calories.
40 minutes = 400 calories + 7% EPOC = 28 calories = 428 calories.
50 minutes = 500 calories + 7% EPOC = 35 calories = 535 calories.
60 minutes = 600 calories + 7% EPOC = 42 calories = 642 calories.
Now lemme be generous and assume I’m doing 30 minutes of intervals with a 14% EPOC
30 minute interval session = 300 calories + 14% EPOC = 42 calories = 342 calories.
But you did hit on a great reason why HIIT can be a good choice - time efficient in terms of fitness improvement potential (for some people) over a relatively short period. Those improvements do tend to top out though, which the cynical amongst us might speculate could be the reason why studies comparing HIIT to steady state are done over a matter of a few weeks.
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I consider HIIT anything that requires that you push as hard as you can during the short intensity portion. I don't care about HR during the intense period, the only things I worry about are my form and exertion level.
HIIT should hurt in a very good way. If you don't want to die by the end of the last intensity portion, push harder!
While I posted the target heart rates for HIIT from the experts in my comment, I completely agree with you about ignoring HR during short intervals, as HR is too slow to react so is unreliable for short intervals. Yes, form and especially the exertion level must be the focus during short intervals. But for longer high intensity intervals, I personally run 90% to 95% of max HR. It has too hurt, or you're not doing it right!0 -
HIIT is just one protocol of training. Whether something is HIIT or not doesn't make it good or bad or even appropriate for an individual.
True HIIT really isn't appropriate for everyone - which is a separate issue, it's dreadfully over-hyped and suggested to people who would be better advised to build their base fitness first.
this.
People say a lot of things are HIIT- and they aren't.
Like I get insanely stabby when someone labels group fitness classes HIIT.
no *kitten*- if it's a 50 minute long class- it's not HIIT.
That's literally impossible based on the definition.1 -
HIIT is the adaptation of fundamental principles of High Intensity Training (a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus, that exercise be brief, infrequent, and intense) to improve the efficiency of re-phosphorylation of the ADP byproduct from phosphocreatine (PCr) stores and increase fatigue resistance from a rapid drop-off in power-generating capability (colloquially known as “blowing up”), as the proton (hydrogen ion, or H+) associated with the lactate molecule causes muscle acidity (pH) to exceed an optimal range. The two energy systems targeted are the phosphagen system and non-aerobic glycolysis. Intensity-wise, one is at or higher than 150% of VO2 Max and rest periods are kept short to between intervals to maximize the stress to the systems. Weight or strength training is not HIIT but could be HIT.
Too funny, they are covering all energy bases with this recommendation. The phosphagen system is good for 5 seconds but can be pushed to 15 seconds before glycolysis begins to come "on line". Non-aerobic glycolysis is good for 30-120 seconds. The aerobic system, Kerbs Cycle or tricarboxylic acid cycle, provides the majority of the energy required for events longer than 75 seconds. Incidentally, heart rate monitor is useless for interval less than ~90 seconds due to cardiac lag.johnwhitent wrote: »According to the American College of Sports Medicine, HIIT is high intensity intervals performed at 80% to 95% of max HR for a period of 5 seconds to 4 minutes with recovery at 40% to 50% of max HR.
https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf
Sound like threshold intervals depending on how you determined your max HR. Personally I like training based on lactate threshold heart rate (see http://www.joefrielsblog.com/2010/05/quick-guide-to-training-with-heart-rate-power-and-pace.html) when using HRM. Lucky I do not have to use it anymore as my sport of choice is cycling and I have a power meter.johnwhitent wrote: »I personally am following the protocol from the Cardiac Research Group of the Norwegian University of Science and Technology. This protocol is (after warm up) 4 repeats of 4 minutes at 85% to 95% max HR with 3 minutes recovery at 70% of max HR. This protocol is designed primarily for improving health in the cardiovascular system, but of course has the side benefits of increasing VO2max and athletic performance. As an older guy, my 5k times might not impress many people, but I have won my age group in my last three 5ks, so I believe I’m seeing results from the protocol.
http://www.ntnu.edu/cerg1 -
Ok! Thanks all. I think this has been a very informative and helpful thread. I know I have found it so! Thank you @sijomial, @MeanderingMammal, @stanmann571 and others who have provided great insight and knowledge.
JoRocka cracked me up the most with her comment about HIIT classes. Yep, if you can do it for a 50 minute class, it's definitely not HIIT!
A most excellent and helpful thread!! Thanks @Rybo for starting it.0 -
Ok! Thanks all. I think this has been a very informative and helpful thread. I know I have found it so! Thank you @sijomial, @MeanderingMammal, @stanmann571 and others who have provided great insight and knowledge.
JoRocka cracked me up the most with his comment about HIIT classes. Yep, if you can do it for a 50 minute class, it's definitely not HIIT!
A most excellent and helpful thread!!
Pretty sure @JoRocka is a she. Just a hunch 1 -
stanmann571 wrote: »Ok! Thanks all. I think this has been a very informative and helpful thread. I know I have found it so! Thank you @sijomial, @MeanderingMammal, @stanmann571 and others who have provided great insight and knowledge.
JoRocka cracked me up the most with his comment about HIIT classes. Yep, if you can do it for a 50 minute class, it's definitely not HIIT!
A most excellent and helpful thread!!
Pretty sure @JoRocka is a she. Just a hunch
Right you are! Corrected. Thanks
0 -
After a successful hiit workout, I can typically be found lying semiconscious and prone on the training room floor, muttering:
" Did I Win.... Did I Win ? "3
This discussion has been closed.
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