I agree, HIIT training is an awesome workout. However, please pay close attention to the modifications to the workout that were given above, because you will have to modify the sample plan drastically. It is not realistic to expect a maximum effort of 60 seconds with only a 4 minute recovery. If you have ever been in track, a good female athlete can run 400M in 60 seconds, and at that point they are basically in total muscle failure, and are stumbling across the finish line. If you ask them to do that again 4 minutes later, they will think you are nuts. It takes at least 20 minutes of recovery, and they have been training all year round. The thought of the average person trying to get in shape doing the same thing, let alone build up to 2 minutes is not realistic. Instead I would suggest the following for a sprint work-out: After you are warmed up, sprint all out for 15 seconds, then walk for 2 minutes. Sprint again for 15 seconds, walk for 2 minutes. Keep repeating until your heart rate doesn't come down under 140/min in the 2 minute rest. An easy way to do this on a track is to "sprint the curve, walk the straight". To progress the work-out don't increase the length of the sprint, increase how many repetitions. Once you are able to do this for 1/2 hour, then you can increase the length of the sprint, but I would never work up to more than 25-30 seconds, as you truly are not sprinting at 100% if you run for longer than that.
- 3/27/2009 9:54:05 AM