HIIT Training Specificity

Training Q&A [Moderated]
1

I use a Echo Bike for GPP days. Most days I do 20/10 for the pre-programmed 8 rounds 3 to 5 times depending on how much I’m feeling it with the intensity scaled to finishing the 8 rounds with the allotted rest periods. Occasionally I’ll do 20 second all out which require a couple minutes of rest, with the goal being how many rounds I can complete before the effort is falling using my subjective method of observing the RPM’s or I’m just physically done.

Is there a benefit of either GPP training method over the other…or could one method be better suited for a specific type of goal?

I’m running Powerlifting I and maintaining as much strength as possible while shedding a bit of the body fat I gained during the Bridge 3.0 is my current focus. Nutrition is on point for now.

2

I don’t think tabata training, e.g. what you’re doing, works particularly well for developing anaerobic or aerobic fitness adaptations. That said, it’s certainly activity, which is beneficial.

For anaerobic fitness, the all-out sprint with longer rest periods is much better than the Tabata protocol. That would be my recommendation 1x/wk and 1-2x/wk of aerobic training.