A brief internet search reveals there are as many HIIT protocols as there are people running them. Rather than pick a random protocol from a random website, I did the only reasonable thing -- I made up my own.
Here is today's protocol:
| MPH | Time | Incline |
|---|---|---|
| 3.0 | 3:00 | 3.0% |
| 3.0 | 2:00 | 5.0% |
| 7.0 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 7.5 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 8.0 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 8.5 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 9.0 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 9.0 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 8.5 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 8.0 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 7.5 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 7.0 | 1:00 | 5.0% |
| 3.0 | 2:00 | 5.0% |
| 3.0 | 5:00 | 0.0% |
Here are today's results:
 |
| Click image for details |
After the intervals, I did 30 minutes of upper body workout. It's time for a shower and a nap.
3 comments:
Hi Keith,
In my opinion interval training works better on rowing machine -- it loads you more and is more flexible. I am doing 8-12 x 1:15/1min splits on my Concept 2 torture device. It does work for me. From the other side I really hate running/jogging as body activity...
--Sergei Antonov
Hey Sergei! Long time, no see.
I've never tried intervals on a rowing machine, but I'll definitely give it a try -- after October.
Kasia, Robert McMurray, his wife Kathleen, and I have (foolishly?) agreed to walk/jog/run the Leavenworth Half Marathon next month. I'm trying to get more "bang for my training buck" by a) doing some HIIT, and b) running.
I've hated running/jogging almost all my life, but just recently (this year) discovered that I enjoy it. Losing ~50 pounds probably has a lot to do with it. It's now much easier on the feet & knees!
Hi,
Have you tried tabata intervals? They're great for boosting both aerobic and anaerobic capacity.
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