Right now im starting to do HIIT and i want to know if this is right
1-walk quarter mile(3-4mph)
2-sprint quarter mile(8-9mph)
3-repeat for 3 miles
is this a good way to do HIIT and if not can you give me an example of a good system
I'd say only walk 1/4 mile in between sprints. Read the HIIT sticky at the top of the forum.
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A quarter mile is too long. 200m (1/8 of a mile) is the farthest I would sprint. Our best mile runner (one of the top 3 or so in the state) couldn't sprint a whole 1/4 mile, which makes me doubt that many people here (being much bigger and aiming for muscle more than cardio ability) could possibly do 1/4 mile repeats.
I agree a quarter mile is too long. I take it you are sprinting outdoors? If so make sure you give it 100% on those sprints because you really have no way to gauge intensity since you aren't using any machines. Also make sure you warmup well before the sprints! HIIT and especially HIIT with sprints can cause injury if you don't warmup well, goodluck.
Also I would not walk, this is just personal preference but I would do.
1. Slow 1/4 or 1/2 mile slow jog as a warmup
2. 1/8 mile sprint, 1/8 mile slow jog
3. repeat #2 a few times
4. Slow 1/4 or 1/2 mile slow jog as a cooldown
Last edited by Dedicated; 01-05-2004 at 06:49 PM.
a 200m full out sprint is hard enough, but to do that repeatedly is just crazy imo.
I would go by time in seconds rather than distance. I would do a full out sprint for about 10-15s and then slow jog for 25-30s to recover.
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Exactly. Distance covered is not the way to do HIIT it's time intervals and the intensity during those intervals. I personally do 30/30 myself and I have done 60/60.Originally Posted by Manveet
If you're doing it on a track, I would just sprint the straights, jog/walk the turns and rep it 8 times (for a total of 4 laps or 1 mile)
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220