Calculating intensity in HIIT and making program adjustments

[Bestafter60]

Rip,

I know how to calculate weightlifting intensity from PPST3, but need to know how to calculate intensity in HIIT so that I can adjust my weightlifting intensity to make room for HIIT and avoid overtraining. Any advice?

Background: 62 y.o. intermediate pursuing strength, appearance and longevity (so not training for maximum strength or growth). HIIT prospects are water-rower and stationary recumbent bike. When I tried “just adding it” I found myself achy, lethargic and unable to sleep properly for 2 days. Yes, I overdid it. I’m now fully recovered and back in my program but seeing clearly the need for a program adjustment if I'm to keep doing some amount of HIIT. Current worksets – Squat 235, OHPress 120, Deadlift 265; lifting twice weekly. I know I can just experiment until it works but hoping to utilize for a more scientific approach. If you have ideas on dietary adjustments peculiar to HIIT that would also be appreciated.

[Mark Rippetoe]

My advice: Don't do HIIT at all. Just push the prowler.

[Xfitter]

My advice: Don't do HIIT at all. Just push the prowler.

Do you have a favourite prowler protocol for different levels of training (except novices)? If so, is it described anywhere?

[Mark Rippetoe]

Starting Strength: Article

[BigA]

Wait, im confused. I thought HITT was simply a work:rest protocol that can be done in a variety of different ways which includes the prowler. Is doing tabata intervals or something like 20 sec work (at a high intensity): 40 sec rest with the prowler not considered HITT? Thanks!

[Tom Lang]

"Ask Reynolds. I don't use a heart monitor. I just titrate up to mortality and back off a little." --Rip

Conditioning at WFAC

That has always stuck with me.

[Mark E. Hurling]

Something to consider for conditioning.

Clarence Bass and Richard Winnett both are long in the tooth. Both find the Graded Exercise Protocol (GXP) quite good for conditioning purposes. It goes like this:

Over the course of 5 minutes, ramp up your heart rate (HR) to 85% of Maximum Heart Rate (MHR) by running, rowing, elliptical machine, etc. This is determined by 220 - (your age) then multiplying by 85%. Not everyone finds this formula the shit hot ticket, but I have found it to work well enough.

Then maintain the 85% MHR for 5 minutes.

Concluding with a 5 minute ramp down.

A mere 15 minute routine, done twice a week. I have tested at a VO2 Max of 40+ for several years now following this routine. Which puts me in the Excellent category for the 64 year geezer I am.

[Jonathon Sullivan]

Wait, im confused. I thought HITT was simply a work:rest protocol that can be done in a variety of different ways which includes the prowler. Is doing tabata intervals or something like 20 sec work (at a high intensity): 40 sec rest with the prowler not considered HITT? Thanks!

Yes, it can all be called "HIIT."

Read the article. Push the prowler.

[ColoWayno]

Get a HR monitor. Collect all kinds of statistics, like max HR, avg HR, 2 minute HR recovery. Write them down in your log.

Then, tell me what use this is because I've never figured it out. Seriously though, I think over time you will get an idea of when you were crushing it and when you were sand bagging and you'll probably know what it feels like when you are doing it right.

It kind of gets you to the same place that Rip's approach does and might work better for some (like weak minded me!)

[BigA]

Yes, it can all be called "HIIT."

Read the article. Push the prowler.

Ooops, just noticed my mistake! "HIIT".