HIIT Goals

[esam915]

I started doing HIIT 2 of my off days. I lift MWF (2x5, 5+ set/rep scheme) and do HIIT on TuTh. I do 20s on/1:40 off for 5-7 rounds. I do it on the C2 since I'm in college and don't have access to a prowler. I set the damper to 5 and get about 40-45 strokes per minute between 500-650 watts during the "on" periods. My performance deteriorates throughout the session toward the lower side of the aforementioned numbers. I'm still getting used to this new stress so it's challenging enough at the moment. What should I be looking for as far as quantifiable markers of improvement? Stroke rate, wattage, ability to maintain power output across sets, etc? Thanks in advance for your advice.

[Jordan Feigenbaum]

The main thing to look for is total distance going up/being able to maintain it longer and a lower split time during your "on" period.