How I do it
- 5-minute warmup at around 8 or 9km/h (5 or 5.6mp/h)
- 30 second sprint between 15 and 16 km/h (9.3 and 9.9mph). I usually start at 16 km/h and go down each sprint.
- 30 second pause (I let the treadmill go fast while I lift my body up with my arms and spread my legs to each side of the treadmill)
- all in all 10 times sprinting
- after 14 minutes 30 seconds the cooldown begins
- 5 minutes 30 seconds cooldown at 9 to 7km/h (5.6 to 4.4mp/h)
I do 30/30 sec. because it’s easy to monitor, you sprint/pause at either a half or a full minute.
Why I prefer HIIT on the treadmill
- you sweat, a lot!
- after every sprint you are so looking forward to the next 30 second pause
- the 20 minutes go by fast
- it’s short
- it’s not as boring as running a constant speed all the time (running on a treadmill is sooo boring)
- it’s exhausting
- it’s a short effective training
- I love the sweat!
- I love being out of breath!
I always monitor my pulse which goes down to around 85% – 88% of my max. heart rate after each sprint. My top rate is between 95% and 99% for a few seconds. If I make a pause of one minute my heart rate goes down to about 70%.
When I go jogging outside I sometimes do some sprints, sometimes not.