High Intensity Interval Training (HIIT) and Sprint Training

Interval training alternates bouts of high intensity training with low to moderate intensity training to recover and rest.  An example of this is running for a minute and then walking for 2 minutes to help recover.  You would repeat this for several rounds. Sprinting is more of an all out run (maximum effort) for a shorter time and distance (often 200 yards or less).  Think of going to a track and sprinting as fast as you can on the straightaway (100 yards).  That will take 15 seconds or so.

Sample Workout

Warm up for 5 minutes at a level 4-5 on the Rating of Perceived Exertion Scale

Perform 1 minute of cardio exercise (like running) at a level 8-9 on the Rating of Perceived Exertion Scale

Recover at a moderate intensity at a level 3-4 for 2 minutes

Alternate between the high intensity and moderate intensity for 4 rounds.

Cool down at a level 3 for 5 minutes

(there are many modes of training you can do for this one – running, hill sprints, jump rope, burpees, mountain climbers, etc).

Use The Rating Of Perceived Exertion Scale to Measure Intensity

Rating of Perceived Exertion

What I generally use is a rating of perceived exertion scale.  This is a subjective scale of how hard you are working during your exercise session.  The rating of perceived exertion uses a scale of 1 to 10.

Here is the scale and the association perceived level of exertion.  I like to use this scale when I’m training.

Level 1: I’m watching TV and eating bonbons (obviously you’re not exercising very hard)
Level 2: I’m comfortable and could maintain this pace all day long
Level 3: I’m still comfortable but breathing a bit harder
Level 4: I’m sweating a little but feel good and can carry on a conversation
Level 5: I’m just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am breathless
Level 7: I can still talk, but I don’t really want to.  I am sweating like a pig
Level 8: I can grunt in response and can only keep up this pace for a short time period
Level 9: I feel like I am probably going to die.
Level 10: I feel like I am almost dead.