HIIT training times

MikeV

Crow
Hi,

So, my PTI showed a group of us a sheet which had an interval workout which depended on your PFA time. I was wondering if anyone had this already or had access to it as i'd like to use it but can find it anywhere. There was about 8 different workouts i think they were of a run of a certain distance and the time decreased each few laps with breaks inbetween each set.

Cheers in advance.
 

Caecilius

LE
Kit Reviewer
Book Reviewer
Pretty confident you mean this one. I used it a while back and I found it decent when combined with other training. It's normal intervals though, nof HIIT - that's short bursts of very high intensity.

If you do the maths the intervals are run at your target PFA pace, so you may want to run slightly faster than the target times. Also, this is definitely one to do on a track.

Good luck!

Improve from 8 min 30sec to 8 min
Set 1 1 x 800 metres
in 2:40 800 metre jog
recovery in 5:20
Set 2 2 x 400 metres
in 1:20 400 metre jog
recovery in 2:40
Set 3 4 x 200 metres
in 40 200 metre jog
recovery in 1:20

Improve from 9 min to 8 min 30 sec
Set 1 2 x 600 metres in
2:08 600 metre jog
recovery in 4:15
Set 2 2 x 400 metres in
1:25 400 metre jog
recovery in 2:50
Set 3 2 x 200 metres
in 43 200 metre jog
recovery in 1:25

Improve from 9 min 30 sec to 9 min
Set 1 3 x 400 metres
in 1:30 400 metre jog
recovery in 3:00
Set 2 4 x 200 metres
in 45 200 metre jog
recovery in 1:30
Set 3 4 x 100 meters
in 23 100 metre jog
recovery in 45

Improve from 10 min to 9 min 30 sec
Set 1 1 x 600 metres
in 2:23 600 metre jog
recovery in 4:45
Set 2 2 x 400 metres
in 1:35 400 metre jog
recovery in 3:10
Set 3 3 x 200 metres
in 48 200 metre jog
recovery in 1:35
Set 4 4 x 100 metres
in 24 100 metre jog
recovery in 48

Improve from 10 min 30 sec to 10 min
Set 1 1 x 600 metres
in 2:30 600 metre jog
recovery in 4:55
Set 2 2 x 400 metres
in 1:40 400 metre jog
recovery in 3:20
Set 3 2 x 200 metres
in 50 200 metre jog
recovery in 1:40
Set 4 3 x 100 metres
in 25 100 metre jog
recovery in 50

Improve from 11 min to 10 min 30 sec
Set 1 1 x 600 metres
in 2:35 600 metre jog
recovery in 5:00
Set 2 2 x 400 metres
in 1:45 400 metre jog
recovery in 3:30
Set 3 2 x 200 metres
in 53 200 metre jog
recovery in 1:45
Set 4 2 x 100 metres
in 26 100 metre jog
recovery in 53

Improve from 12 min to 11 min
Set 1 1x 600 metres
in 2:50 600 metre jog
recovery in 5:30
Set 2 3 x 400
metres in 1:53 400 metre jog
recovery in 3:46
Set 3 2 x 200 metres
in 1 min 200 metre jog
recovery in 2 min
Set 4 2 x 100 metres
in 30 200 metre jog
recovery in 1 min

Improve from 13 min to 12 min
Set 1 4 x 400 metres
in 2:05 400 metre jog
recovery in 4:10
Set 2 4 x 200 metres
in 1:03 200 metre jog
recovery in 2:06

Improve from 14 min to 13 min
Set 1 5 x 400 metres in
2:10 400 metre jog
recovery in 4:20
Set 2 4 x 100 metres
in 32 100 metre jog
recovery in 1:05
 

Sarastro

LE
Kit Reviewer
Book Reviewer
Hi,

So, my PTI showed a group of us a sheet which had an interval workout which depended on your PFA time. I was wondering if anyone had this already or had access to it as i'd like to use it but can find it anywhere. There was about 8 different workouts i think they were of a run of a certain distance and the time decreased each few laps with breaks inbetween each set.

Cheers in advance.
Another good option to consider is Tabata sprints. Proven to be one of (if not the) the best ways to improve your VO2 Max, which will also help substantially improve your PFT time, because you can process more oxygen faster. They're very simple and quick:

Pick an (uncrowded) route of about 400-500m
Sprint full pace for exactly 1 minute. Mark position.
Stop, turn around, rest for exactly 1 minute.
Sprint back full pace for exactly 1 minute, aim to get to your start point.
Repeat for 10 sprints total.

Thats 10 minutes of sprints, 10 minutes rest, total 20mins (30 with warm-up / down).

You can change the time, but it's critical you keep the ratio between the sprint time and rest time the same. So: 30s sprints, 30s rest, x20 sprints.

If this sounds easy, give it a go. It's not.
 

MikeV

Crow
Pretty confident you mean this one. I used it a while back and I found it decent when combined with other training. It's normal intervals though, nof HIIT - that's short bursts of very high intensity.

If you do the maths the intervals are run at your target PFA pace, so you may want to run slightly faster than the target times. Also, this is definitely one to do on a track.

Good luck!

Improve from 8 min 30sec to 8 min
Set 1 1 x 800 metres
in 2:40 800 metre jog
recovery in 5:20
Set 2 2 x 400 metres
in 1:20 400 metre jog
recovery in 2:40
Set 3 4 x 200 metres
in 40 200 metre jog
recovery in 1:20

Improve from 9 min to 8 min 30 sec
Set 1 2 x 600 metres in
2:08 600 metre jog
recovery in 4:15
Set 2 2 x 400 metres in
1:25 400 metre jog
recovery in 2:50
Set 3 2 x 200 metres
in 43 200 metre jog
recovery in 1:25

Improve from 9 min 30 sec to 9 min
Set 1 3 x 400 metres
in 1:30 400 metre jog
recovery in 3:00
Set 2 4 x 200 metres
in 45 200 metre jog
recovery in 1:30
Set 3 4 x 100 meters
in 23 100 metre jog
recovery in 45

Improve from 10 min to 9 min 30 sec
Set 1 1 x 600 metres
in 2:23 600 metre jog
recovery in 4:45
Set 2 2 x 400 metres
in 1:35 400 metre jog
recovery in 3:10
Set 3 3 x 200 metres
in 48 200 metre jog
recovery in 1:35
Set 4 4 x 100 metres
in 24 100 metre jog
recovery in 48

Improve from 10 min 30 sec to 10 min
Set 1 1 x 600 metres
in 2:30 600 metre jog
recovery in 4:55
Set 2 2 x 400 metres
in 1:40 400 metre jog
recovery in 3:20
Set 3 2 x 200 metres
in 50 200 metre jog
recovery in 1:40
Set 4 3 x 100 metres
in 25 100 metre jog
recovery in 50

Improve from 11 min to 10 min 30 sec
Set 1 1 x 600 metres
in 2:35 600 metre jog
recovery in 5:00
Set 2 2 x 400 metres
in 1:45 400 metre jog
recovery in 3:30
Set 3 2 x 200 metres
in 53 200 metre jog
recovery in 1:45
Set 4 2 x 100 metres
in 26 100 metre jog
recovery in 53

Improve from 12 min to 11 min
Set 1 1x 600 metres
in 2:50 600 metre jog
recovery in 5:30
Set 2 3 x 400
metres in 1:53 400 metre jog
recovery in 3:46
Set 3 2 x 200 metres
in 1 min 200 metre jog
recovery in 2 min
Set 4 2 x 100 metres
in 30 200 metre jog
recovery in 1 min

Improve from 13 min to 12 min
Set 1 4 x 400 metres
in 2:05 400 metre jog
recovery in 4:10
Set 2 4 x 200 metres
in 1:03 200 metre jog
recovery in 2:06

Improve from 14 min to 13 min
Set 1 5 x 400 metres in
2:10 400 metre jog
recovery in 4:20
Set 2 4 x 100 metres
in 32 100 metre jog
recovery in 1:05
That seems pretty much it, thanks
 

MikeV

Crow
Another good option to consider is Tabata sprints. Proven to be one of (if not the) the best ways to improve your VO2 Max, which will also help substantially improve your PFT time, because you can process more oxygen faster. They're very simple and quick:

Pick an (uncrowded) route of about 400-500m
Sprint full pace for exactly 1 minute. Mark position.
Stop, turn around, rest for exactly 1 minute.
Sprint back full pace for exactly 1 minute, aim to get to your start point.
Repeat for 10 sprints total.

Thats 10 minutes of sprints, 10 minutes rest, total 20mins (30 with warm-up / down).

You can change the time, but it's critical you keep the ratio between the sprint time and rest time the same. So: 30s sprints, 30s rest, x20 sprints.

If this sounds easy, give it a go. It's not.
That looks like it’ll be fun, i’ll give that a try too :)
 

Caecilius

LE
Kit Reviewer
Book Reviewer
Proven to be one of (if not the) the best ways to improve your VO2 Max
Agreed, although personally I prefer the 20s on, 10s off version from the original Tabata paper. I don't think you can really sustain a full minute of sprinting.

That looks like it’ll be fun,
Your idea of fun is very different to mine... Remember it's maximum effort. If you don't want to die after the first couple of reps then you're doing it wrong.
 
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