HIIT running - am I doing it right?

xxthoroughbred · July 2011

I've done a search here and read a lot of articles on the subject, but I guess I'm just getting confused on how long and intense my intervals should be. Today, I alternated 1 minute at 6mph and 1 minute at 8.5mph for 15 minutes (I read on bodybuilding.com that you shouldn't do more than 15-20 minutes of HIIT). Is this effective? Or do I need to add an even slower pace in there (3.0 mph)? Does each interval need to be longer (2-3 minutes) before I move to the next speed? I'm not sure my heart rate was dropping low enough during the 6 mph minutes. Thanks for any help!

stang41992 · July 2011

I'll walk for the first 5 minutes, crank it up to 8 mph for a minute then walk for a minute at 3 mph. The next time I get up to 9, then 10, then 10.5 or 11, then 10, 9, 8. I go back to 3 mph each time. I really get a good sweat and my heart rate goes up and down a bunch. When I get to the faster times I sometimes only run for 30 seconds or so. I only do this as my cardio anymore. Good luck

ChrissyinATL · July 2011

I do mine just like stang does hers.

asilmegan34 · July 2011

220 - Your age = maximum heart rate. For HIIT, on the "slow" parts you want roughly 60% max heart rate. During the ramp up, no more than 85%. 15-20 minutes is perfect.

fraiseroja · July 2011

I've always have done 1 minute high, 2 minutes low. LIke 1 minute 8 and then 2 minutes 6mph. I do five sets at least which is 15 minutes and sometimes do more if I feel it. I also walk as warmup and cooldown. I would mix up your interval training because that's the point, not trying to get used to it.

laddyboy · July 2011

I usually do equal time...60 seconds @ 90% and up and 60 seconds walking. I do no more than 30 minutes on any cardio...don't want to burn muscle for fuel. When I'm on a treadmill I do similiar to how stang does it.

HIIT running - am I doing it right?

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