[<3Frosty]

Well, there can be various methods and formats, so im curious to see what yall do.

On a field, i do a 25 second blast full out and then walk around for 60-90 seconds, then repeat.


On a treadmill, i usually do a 30 second blast that has a bit of a warmup so about 45 seconds of actual time, then i do a slow walk for about 1 minute, then repeat.


All of this is after a five minute warmup of course.

[JNB]

I do the treadmill deal as well.

[picabloo]

i can't do it on the treadmill i overheat it, or that was the reason that the supervisor told me when it shut off on me

[L!on]

don't do them much now but i used to do them minute and 30 seconds to rest

[picabloo]

I just realized i never answered your question... my format would be like this: (after a 5 min warmup)

on a track.... sprint the straight-aways (100 metres) and jog the turns. So in 1 lap, you would sprint/jog the turn/sprint the straight-away/jog the turn.

[Swifty]

i usually warm up on the treadmill 2-5 mins then i'll sprint for 1 min then jog 1 min then walk 30 seconds REAPEAT for a total 15-20 mins workout

[ZiR RED]

There is no comparing running on the treadmill to on ground. No comparison. Ground is 1000x more intense.

That said, I do whatever I feel like for the day.

Sometimes 100's, sometimes 50's, sometimes agility that could be anywhere from a total of 40-120 yards. Sometimes hills.

It really doesn't make a huge difference. Whats important is that each rep is 100% intensity.

Br

[<3Frosty]

Originally Posted by ZiR RED

There is no comparing running on the treadmill to on ground. No comparison. Ground is 1000x more intense.

That said, I do whatever I feel like for the day.

Sometimes 100's, sometimes 50's, sometimes agility that could be anywhere from a total of 40-120 yards. Sometimes hills.

It really doesn't make a huge difference. Whats important is that each rep is 100% intensity.

Br

What im trying to understand is if you mean 100s as in meters or yards when you first mention it. I assume its yards, but even 100 yards isnt enough for a full out sprint for me for 25 seconds in the opening period.


I feel that it might just be too hot when i usually do HIIT outside, thus why i occasionally move it indoors. However, my heart rate is usually higher after a sprint on a treadmill; but that has no comparison with the intensity of an outdoor sprint.

Isnt the ultimate goal to elevate the heart rate to a certain point then lower it and repeat? Or is it intensity based only above 20 seconds?



What do some of the formats you do look like with rest times and sprint times?

Is there a minimum and maximum you recommend for either? IE, at least over 30 seconds but under 90 seconds sprint, and over 30 second but under 4 minutes rest?

[ZackKnight]

Pretty much from what I understand and have done

I moderately run/jog for a minute and sprint for 30 seconds, and do that over and over for about 15 minutes.

Also, I'll go on back road and alternate sprinting from lightpole to lightpole

[ZiR RED]

Unless you are a conditioned track athlete, you aren't running a full out sprint for more than 15 seconds on a track.

It also depends what you are trying to accomplish through the training. You can train different metabolic systems: phosphagen or glycolytic. If your goals are body composition, then you should be attempting to create the largest EPOC. This is done by going at the highest intensity, which is done by using work to rest ratio's or 1:3-1:5 and a work time of about 10-15 seconds...unless you are highly conditioned athlete.

I have done 15 seconds at high intensity on the treadmill with 90 seconds rest.

I have also done 30 seconds at high intensity on the treadmill with 60 or 30 seconds rest.

I can tell you, in intensity, difficulty, and results, nothing compares to coming out of a sprinters stance on solid and actually sprinting for 100 yards.

Br

[<3Frosty]

Awesome explanation Zir. Thanks, as always.

And i agree with the intensity of running full out on solid ground. I always use cleats when doing this as well.

[ironmankaz]

make sure you are getting your rest to work ratio in there.

[Demon Knight]

Go to park. Warmup with a 5 minute jog.

100% sprint 15s, walk/jog back to starting point 45s, repeat.

It's a real killer, started off with 4 cycles. Added a cycle every week. Wanted to get up to 15 cycles but my max I managed was 9 at 100% sprint.