advice on interval training

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kymmixxx
kymmixxx Posts: 151 Member
in Fitness and Exercise
im going to start interval training on the treadmill, i just wondered how fast i have to sprint?

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  • AntWrig
    AntWrig Posts: 2,273 Member
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    im going to start interval training on the treadmill, i just wondered how fast i have to sprint?
    That depends on your ability level.
  • kymmixxx
    kymmixxx Posts: 151 Member
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    thats the thing im not really sure, id say im above average fitness wise but not super fit..i know im not making much sense lol
  • almonds1
    almonds1 Posts: 642 Member
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    I did 2 minutes jog/walk, 1 minute sprint... Do you have a heart rate monitor? If you monitor it you will have a good idea of how it works.

    In the minute of sprint I hit my target heart rate and it took about two minutes to return to normal - Repeat


    check BB like

    http://www.bodybuilding.com/fun/wotw40.htm
  • kymmixxx
    kymmixxx Posts: 151 Member
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    ive not and can't afford one at the moment. what am i aiming for? being out of breath?
  • ludogx87
    ludogx87 Posts: 286 Member
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    to find my base and top pace, i increased the speed 0.5 every 30 seconds untill i felt i was at my maximum - your body will tell you

    then i do my moderate walk pace for a min then my top level sprint for one min.... usually for about 10 mins
  • almonds1
    almonds1 Posts: 642 Member
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    your target heart rate depends on your age, sex etc..

    http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm

    most threatmills have them but if most gyms are like mine, 1 out of every 30 actually still work.

    some run hard to 30 seconds and job for 1.5... it all depends on what you feel is right for you.. try it out
  • cruiser3004
    cruiser3004 Posts: 72 Member
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    My treadmill work out is (and sorry if the figures are wrong, as I think in metric)

    5 min warm up @ 3.73mph (6kmph)
    1 min run @ 9.32mph (15 kmph) ( I started at 5.59mph (9kmph and worked my way up as I started getting fitter) (Start with an effort that you can just maintain for a minute)
    2 min recovery @ 3.11mph (5 kmph) (Also adjust recovery speed, so your HR returns to about 130bpm)

    repeat for 6 sets and 5 min cooldown @ 3.11mph (5 kmph)
  • kymmixxx
    kymmixxx Posts: 151 Member
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    thank u all for the advice. im excited about starting!
  • Martucha123
    Martucha123 Posts: 1,093 Member
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    read this

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


    when i started, i did 400 meters (0.25mile) fast (i would end up out of breath), and then 2 minutes to recover - walking or joggin, depends how fit you are, if you can recover jogging, great, if you can't - walk)

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