Hey everybody,

well i tried the first session of HIIT for 20 min and i must say daym i was pooped . Anyway i just wanted confirmation that wat i was doing was correct.

4 min warm up - Heartrate = 150-160

***Interval*****
1 min SPRINT - Heartrate = 185
1 min slow jog - Heartrate = 160
***End Interval*****

Repeat Interval till hit 20 min = Heart rate around the same.

after 20 min -> 2 min cooldown , Heartrate = 150.


Total = 22 Min including 2 min cooldown and 2 min warmup.

Effective = 18 minutes (9 intervals).

Resistance Level = 5/20. After that my legs really start to kill

Total Calories = 331.


Now these are the readings from the cross trainer machine i used. I am 18 years old and a male. So guys i need advice! Thanks alot and i really appreciate it. .

20 minutes? wow, the most i can do is 15.

i want to get a heartrate monitor for the summer, i've just mainly do hiit by going all out then coming down.

the way you have it set up looks good to me

I did my first one this morning also!! only 20 minutes...and boy was I red faced and sweating even...it was awesome...I felt like I had been on the cross trainer for an hour...

Use Karvonen formula to calculate your target heart rate (THR). You will need your resting heart rate (RHR) and max heart rate (220-age) (MHR):

MHR-RHR x % + RHR = THR

For interval trainings the % of your low intervals should be ~50-70% and high intervals ~70-100%. Your low intervals should be =to or longer than your high intervals.

Enjoy!

thanks alot ppl who helped me out. Although frm wht Mogwai just said, 70% of my Net HR = 141. and my peak HR during my bursts is near 180. Within a minutes time, its really hard for the HR to come down taht much. Any tips... if i start going slower then thats not HIGH Intensity anymore. I thought the point was to go @ Full blast during ur sprints and slow down after and repeat. My cycle as said above ranges from 165 - 179/180. Now the readings could be wrong.. i will try the bike today however are those values good? because 165 > (141) .