High intensity interval training has been proven by recent research to have dramatic effects on exercise performance. It is remarkable because of the seemingly low volume of work required to bring about these changes.
Amazingly, a total exercise duration of just 15 minutes in a 2-week period can improve aerobic performance by 10%-20%.
This should be very exciting for anyone, but particularly those with limited time availability, or those returning from injury and looking for a quick return to fitness.
HIIT involves short bursts of all out effort; something many runners are not familiar with.
Dr John Babraj PHD, from the Division of Sport and Exercise at the University of Aberty Dundee, has carried out studies with various HIIT protocols using specialised ergometers. He has demonstrated improvements of 15% in cycling performance with sub-elite triathletes using just 10 x 6 second sprints.
Of course, such training sessions are difficult to apply on the road.
However, Dr Babraj has devised a HIIT protocol for runners to use. When tested on a group of young male rugby players, the results were significant improvements in aerobic performance — with just 6 sessions over 2 weeks.
Here’s what you can do to replicate the session.
Find a hill: gradient about 1:10.
Warm up, then run 4 x 30 second all-out sprints up the hill.
Run this 3 times a week, increasing reps every second session from 4 to 5 to 6.
You’ll need good, long recoveries of around 3 or 4 minutes to maintain quality.
If you’ve not done any sprinting for a while, we’d recommend a gradual adaptation, especially if you are of advancing years.
Krasen, have you tried the protocol article above?
Which is, in essence, 30 seconds of flat out running (or peddling), followed by 3 mins of very easy recovery so that you are ready for the next all-out effort.
It sounds easy, because it’s just 3 minutes (if you do 6 reps), of hard work. But the intensity makes it very demanding.
Of course, like any training it’s only as hard as you make it; with HIIT, the emphasis is on working very, very hard for short duration.
Do be mindful to take easy days after your hard training days.
Based on your insights I did another HIIT today and felt much better. Decreased the intensity of the stationary bike and increased for the treadmill.
bike – 1 min 12% incline @ ~20km/h; 2 min 16% incline @ ~ 28km/h
treadmill – 1min 12% incline @ 6.4km/h; 2 min 12% incline @ 9.6km/h
I did 5 series each @ about 85% avg which in my case is ~170bpm.
Ah, I guess I totally messed up the time for both exercises : )
stationary bike – 1 min @ 24km/h / 2 min @ 34km/h (3-6 series)
treadmill – 2 min @ 6km/h / 4 min @ 8km/h (4-6 series)
I usually did the stationary bike first and then the treadmill (that’s why the lower speed). I think only couple times did the treadmill first (but only increased the incline to 14%). I knew that I had to do the stationary bike afterwards (that was definitely the harder exercise for me even when doing only 3/4 series).
Also monitored my heart rate and tried to keep it on 80% on avg.
Interesting Krasen, thanks.
Glad to see your training is going well.
Could you clarify your training paces?
It seems that your cycle sessions were carried out with faster pace for shorter duration (as I’d expect).
However, for the running (4mins @ 8km/h, 1 min @ 6km/h), the faster pace is the longer duration (i.e more like a conventional interval session).
Furthermore, for someone of your fitness (1.40 H Marathon), these running paces (12 min per mile) don’t seem particularly intensive (even up 10% incline).
I’ll be interested to hear more about your training adaptations, and I’m sure others will be too.
Thanks for your input.
Graham
HIIT is what I did the last 2 weeks and I saw the results today after my 1 hour trail run. For 2 weeks (5 times/wk) I did 45 minute HIIT sessions combining stationary bike and treadmill, 3-6 series each 4:1 ratio.
stationary bike (@14% incline) 4 mins @ 24km / 1 min @ 34km
treadmill (@10% incline) 4 mins @ 8km / 1 min @ 6km
Lost about 4kg (but that’s partially because of my portion control diet 2000cals daily separated in 6 meals) but I felt really strong after my run today, meaning most of the lost weight was body-fat.
Overall, good experiment. Next when I do HIIT I will also measure my body-fat and muscle-mass before and after.