HIIT Workout

If you have any questions on how to do this, please ask, I tried to just post a workout!

DO NOT DO THIS AS A STARTER WORKOUT. IF ANYTHING HURTS DO NOT DO IT!

TABLE 18.1
Relationship Between VO2 max, HRR, MHR, and RPE
% VO2 Max	% HRR	% MHR	RPE
50	50	66	0	Very Light
55	55	70	1
60	60	74	2	Light
65	65	77	3
70	70	81	4	Somewhat Hard
75	75	85	5
80	80	88	6	Hard
85	85	92	7
90	90	96	8	Extremely Hard
95	95	98	9
100	100	100	10	Absolute Maximum
Adapted from page 493 Essentials of Strength and Conditioning Third Edition

PART ONE : Determine HR Range

Fartlek Training/Wave training

Calculate two ranges Low: 81% Hi: 92-96% (you can also use a LOW of 4 and a HIGH of 8)

220 – age =X

X*.81 = ____________________

220 – age =X

X*.92 = ____________________

X*.96 = ____________________

PART TWO: Work –Out : HIIT/Fartlex/Wave

Warm-Up:  Toe Touch, 10 Tuck-Jumps, 30 jumping Jacks

Work-out Directions:

There are 5 stations

Each station has both a HI and a LO intensity exercises (use numbers from above)

Each exercise should be executed for 2 minutes

During HI intensity you should achieve your peak or HI HR

During LO intensity you should maintain your LO HR

After completing your station you will have approximately 10 seconds to get set up at the next station.

If you finished the last station on HI the next station should be done on LO

MY HI HR IS: _______________________ RPE:________________

MY  LO HR IS:_______________________ RPE:________________

If you can tolerate it, repeat as many stations again that you can tolerate. This is a 20-40 minute routine (depending on your tolerance).

 STATION ONE:

HI: Stair Toe Taps

LO: Overhead Wide Grip Press

STATION TWO:

HI: Alternating punches with Squats (use resistance bands or cables)

LO: Lateral Lunges

STATION THREE:

HI: Side Lateral Steps with no weight exchange

LO: Medicine Ball Toss

STATION FOUR:

HI: Target Lunges with Hop Backs

LO: Resistance Band Pulls

STATION FIVE:

HI: ARC Trainer Sprints

LO: ARC Trainer low

PART THREE: Explanation

When employing resistance exercise consider the joint movements applied during exercise and make sure you are trying to balance them. Using repetitive joint movements in a routine may fatigue musculature so that the remaining exercises become impossible. Consider the exercises chosen for the above routine:

•          Stair Toe Taps : Hip and Knee Flexion (passive)

•          MB, BB, DB WG Overhead press: Shoulder Abduction

•          Cable Wide Alternating Punches with Squats: Shoulder H. Flexion, Hip Extension

•          Slide Board Laterals: Hip Adduction

•          Lateral Steps with no weight exchange: Hip Extension/Adduction

•          MB Toss: Shoulder Flexion

•          Target Lunges with Hop backs: Hip Abduction, Ankle Plantar Flexion

•          Resistance Band Pulls: Shoulder Extension/Horizontal Extension

HIIT / Fartlek / Wave Training

–Frequency: 1- 2 times per week

–Duration: 20-60 min

–Intensity: Target heart Rates between two ranges Low: 81% Hi: 92-96%. In other words, between  LSD and pace/tempo training( 75-90%) easy running with short fast bursts of running

–Benefits: VO2 max, increased lactate threshold, improved running economy and fuel utilization (i.e. weight loss).

Other Types of CV training and elicited response:

LSD or Long, Slow Distance

–Frequency: 1- 2 times per week

–Duration: 30 – 120 minutes

–Intensity: Target Heart Rate at 81% of maximum.

Physiological adaptations to LSD training include improved cardiovascular function, improved thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilization of fat for fuel.

Pace Tempo/ Threshold training

–Frequency: 1-2 times per week

–Duration: 20-30 minutes

–Intensity: Target Heart Rate between 85-88%; at or slightly above lactate threshold

–Benefits: improved running economy and increased lactate threshold. In other words, you can work faster for longer periods of time.

Interval Training

–Frequency: 1-2 times per week

–Duration: 3-5 minutes (with work : rest ratios of 1:1)

–Intensity: Target Heart Rate between 92-96%.  Close to VO2 Max

–Benefits: Increased VO2 max and anaerobic metabolism. In other words, more total possible work achievable in any relative period of time. So for example, I may only be able to run a mile, but now I can run that mile in 6 minutes as opposed to 10.

Repetition Training

–Frequency: 1time per week

–Duration: 30-90 s (with work : rest ratios of 1:5)

–Intensity: Target Heart Rate between 98-100%. Greater than VO2 Max

–Benefits: running speed, running economy, increased capacity and tolerance for anaerobic metabolism. Similar to interval but tapping in to the Phosphagen cycle instead of glycolysis.