running HIIT

think48
think48 Posts: 366 Member
edited September 2024 in Fitness and Exercise
I'm a little confused on "what" is classified as a HIIT. Let me tell you what I do and get some feedback? My 'comfortable' running pace is about a 9:40 mile (6.2/6.4mph on the treadmill). So on my interval days, I'll do:

1 mile at 5.8 (10:20 mile) for warm up
1/2 mile at 6.4
1/4 mile at 5.0
1/2 mile at 6.6
1/4 mile at 5.0
1/2 mile at 6.8
1/4 mile at 5.0
1/2 mile at 7.0
1/4 mile at 5.0
then to cool down 1/2 mile at 5.6ish.

Is that considered "high intensity"? I know it's intervals. I get my heart rate up to about 174ish during the fast 1/2 miles. And then down to 150 ish during the slower 1/4 miles.

I am currently 32 years old, 5'5" 140 pounds, female. Max heart rate is 220-age = 188. Am I really supposed to get my heart rate up to 188? I already feel like my ears are going to explode from my heart pounding at 175.

Replies

  • Newfiedan
    Newfiedan Posts: 1,517 Member
    http://en.wikipedia.org/wiki/High-intensity_interval_training
  • nab22
    nab22 Posts: 168
    That formula for predicting your max heart rate is only accurate for a very small percentage of the population! If you are using a HRM, I would spend some time on a track to determine it more accurately.

    Also, if you can run a 9:40 min/mile comfortably, I'd be taking your intervals up to higher speeds for shorter periods of time, like 30-45 seconds at 7.5 or 8, then 15-30 seconds recovery (maybe 30-45 recovery at first?). I know some types of HIIT even have intervals as short as 10 seconds, but that is hard to do on a treadmill because they are slow to speed up.
  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    I think what you're doing can be called "intervals", but not HIIT. For it to be HIIT you want to target a pace well above your comfort zone, but only for 30-60 seconds or so (depending on which specific pattern you're following). The whole routine should take you about 15-20 minutes. If you've done it right, you should not have the energy left to do any more! :)

    This site lists several specific HIIT techniques
    http://www.intervaltraining.net/hiit.html

    The one I happen to do is the Body For Life method. But whichever one clicks for you will be just fine.
  • think48
    think48 Posts: 366 Member
    http://en.wikipedia.org/wiki/High-intensity_interval_training

    Thanks for the link. So does this mean I am doing my intervals at too long of periods? I'm doing 1/2 miles and 1/4 miles but it sounds like I should be doing them on the order of 30-60 seconds?
    Thanks, just trying to understand it correctly.
  • anubis609
    anubis609 Posts: 3,966 Member
    I'm pretty sure the "high intensity" is subjective to what you can handle. Not all people can push as hard as others and so what may not be high to one, may be too high for another. As long as you feel whatever you're doing is working, then stick with it. If it's too much for you, you can always take it down a notch, and vice versa... As your body may get used to an intensity level, you can always bump it up from there.
  • drasr
    drasr Posts: 181
    That's about right but don't follow one particular pattern when you do HIIT as the body adapts to it and therefore over time the 'effect' is not the same.
    If you can get your heart rate to about 90-95% of your maximum, you are doing fine.
  • think48
    think48 Posts: 366 Member
    That formula for predicting your max heart rate is only accurate for a very small percentage of the population! If you are using a HRM, I would spend some time on a track to determine it more accurately.

    Also, if you can run a 9:40 min/mile comfortably, I'd be taking your intervals up to higher speeds for shorter periods of time, like 30-45 seconds at 7.5 or 8, then 15-30 seconds recovery (maybe 30-45 recovery at first?). I know some types of HIIT even have intervals as short as 10 seconds, but that is hard to do on a treadmill because they are slow to speed up.

    Thanks, that's kind of what I was wondering..... It is so "backwards" in my mind (haha!!) to run for such short periods of time, lol. I'm used to doing 4-5 miles, not 20 seconds, ha!
  • gp79
    gp79 Posts: 1,799 Member
    For me HIIT is based off of my heart rate.

    After warming up...my first interval elevates my heart rate to 160bpm, followed by cool down period to 110bpm. Sprinting for instance, elevates my heart rate quickly. You want to elevate your heart rate quickly, and then bring your heart rate back down. A HIIT day for me usually consists of 12 intervals of continuously going from 110 to 160bpm.
  • think48
    think48 Posts: 366 Member
    I think what you're doing can be called "intervals", but not HIIT. For it to be HIIT you want to target a pace well above your comfort zone, but only for 30-60 seconds or so (depending on which specific pattern you're following). The whole routine should take you about 15-20 minutes. If you've done it right, you should not have the energy left to do any more! :)

    This site lists several specific HIIT techniques
    http://www.intervaltraining.net/hiit.html

    The one I happen to do is the Body For Life method. But whichever one clicks for you will be just fine.

    THIS is awesome. Thanks I have bookmarked the site. You answered my question too, I was just doing 'intervals' not HIIT. Thanks a bunch! :)
  • Newfiedan
    Newfiedan Posts: 1,517 Member
    This my breakdown for HIIT running:
    I do this based on a 1/4 mile track:
    1/3 track light jog around 4-5 mph
    2/3 As fast as I can run for that period to the point where I can not push it past that 2/3.
    1/3 light run again or back to beathing comfortably.
    max time on the running HIIT is 30 mins. More tends to give you diminishing returns.

    Now I have switched my workouts to metabolic resistance training using the tabata method just applied to weight training for upping intensity and a longer lasting results.
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