Bastardized HIIT Training - LOL

Whacked

Whacked

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Im not into all these crazy rules and wearing a stop watch and all that jazz LOL

So, I've been using the K.I.S.S principle. I'm I screwing myself?

35 TOTAL minutes
(20 minutes of HIIT) on the treadmill as follows

10 minutes at 90% PERSONAL MAX SPEED
(gotta warm up the old bones, Im old)

Then I begin my version of 20 minutes of HIIT
:

1 minute at 90% PERSONAL MAX SPEED
1 minute at 60% PERSONAL MAX SPEED
repeat for 20 minutes........

5 minutes at 30% PERSONAL MAX SPEED
(cool down)
 
ZiR RED

ZiR RED

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Your speed for the work is too low, your speed for the rest is too high. If you can run for 10 minutes at 90% MS, then whats the point of doing 1 min intervals at that same speed?

I would suggest

A. Use an incline on the treadmill of at least 2% no matter what you are doing.
A2. Perform a dynamic running warm up prior to treadmill sprints (after you 5-10 min jog).
B. Find a speed you can maintain for no longer than 1:15, run that for 1 min, then drop it down to a walk for 1 min. Repeat that 10 times.
C. Your warm-down period looks good. Stretch afterwards.

Br
 
Whacked

Whacked

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Ahhhh thanks man! ;)
 

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