HIIT interval modifications

Training Q&A [Moderated]
1

Are there any basic guidelines to modifying the HIIT intervals? My templates tend towards the :20/1:40 work/rest protocol. In general, this seems to be too long of a rest, as I’m recovered and just kinda waiting around for the last :30-:45 seconds. Is there any sense in playing with different intervals, like 1:30/:30 or 3:00/2:00? If so, are there any basic guidelines or constraints I should follow?

I use a rower/treadmill/heavy bag for these intervals, maybe should I transition to something else?

2

By extending the work interval, you get more and more into aerobic conditioning. There is a time and a place for those, but I think exposures to actual HIIT can be useful.

In this case, your effort level needs to go up during the work interval. The long rest periods are necessary to make sure you can go full send for the next work interval. As such, you should feel fully rested and make sure you are going 100% during the work interval.

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