HIIT Training

[Murelli]

That said, I like using HIIT to "optimally" train "anaerobic power". So I give myself a huge recovery between work sets. I use other protocols (mid-distance sprints) for "lactate tolerance" (rowing 4-5 fast 500s [awful] with a two-minute rest).

Mid-distance sprints are awful, but they are great for increasing your tolerance for working in high output medium duration, like 1.5mi/2400m. 1min on 2 min off improved my PFT score a great deal back in my navy days, though my 9kg weight loss had a good part in it too.

[MBasic]

Also what does 1:5 and 1:7 ratio mean???

work to rest ratio. . . .

so balls-to-the-wall for 20 secs . . . rest, or super easy effort/coast for 140 sec. (1:7)

In my experience, certain methods / devices need a little tweek here.

The C2Rower sprints? I find 25-30 sec of work is better, less rest times.

Prowler: 20 sec seems right (full sprint with heavy load)

Air Dyne: same, real hard to pull off 20 sec .

When you do these work periods, you should feel like dying. MAybe the first round won;t seem so bad . . .from the 2nd round on, should all seem like death.

have fun :0

[John Hanley]

Mid-distance sprints are awful, but they are great for increasing your tolerance for working in high output medium duration, like 1.5mi/2400m. 1min on 2 min off improved my PFT score a great deal back in my navy days, though my 9kg weight loss had a good part in it too.

So fucking awful. 400-800 meter sprint repeats are the most horrid fucking things.

[Clifford Simmons]

ok so if on 'rest days' I sprinted I could do say


30 seconds spring then 210 seconds resting until I die or 30 minutes pass?

[Murelli]

ok so if on 'rest days' I sprinted I could do say


30 seconds spring then 210 seconds resting until I die or 30 minutes pass?

Yes. Reduce to 20s if you are dying too much.

[Clifford Simmons]

ok I'll start this next week. Now I just wish I had a reliable and accurate way to measure bodyfat percentage at home. There is a local water based testing facility but hey who has time for that monthly

[Murelli]

ok I'll start this next week. Now I just wish I had a reliable and accurate way to measure bodyfat percentage at home. There is a local water based testing facility but hey who has time for that monthly

If you're interested in trend (up or down) using the same unreliable method is good enough. Navy tape testing is the iron standard.

[Clifford Simmons]

that seems easy enough to do and not expensive.

[kanahan]

Yes. Reduce to 20s if you are dying too much.

From my own humble experience, better start with short intervals and increase by 1s per workout

[kanahan]

And a related question: sometimes I do deadmill walks when I don't feel like having an airbike torture session. What's a good way to program them? Less than 30 seconds isn't very hard so I'm taking a short rest of about the same time. (Eg. 25s on 35s off). After 8-10 rounds I feel my legs are somewhat tired but I'm not out of breath by any means.