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From Fellrnr.com, Running tips
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* Ease into HIIT gently, following [[Safe Speedwork]] recommendations.
* For sedentary people, HIIT is probably more effective in building initial fitness than Continuous Moderate Exercise. Three sessions per week of [[#Wingate| Wingate]] HIIT on a stationary bike should provide an improvement in fitness for a modest time commitment. Using [[#WinTab| WinTab]] style HIIT may produce similar benefits for a lower time commitment.
* For people looking to lose weight, HIIT will probably produce a greater reduction in body fat than Continuous Moderate Exercise. Three sessions per week of [[Cycling HIIT For Runners | Wingate HIIT on a stationary bike ]] should help with [[Weight Loss]] and appetite control. The HIIT could be combined with other forms of exercise on the other days, which may further improve weight loss. (HIIT probably more effective than Continuous Moderate Exercise at improving insulin sensitivity.)* Recreationally active people looking for rounded fitness may benefit from including HIIT in their overall training program. Adding 1-3 sessions per week of [[Cycling HIIT For Runners| Wingate or WinTab HIIT on a stationary bike ]] should provide an improvement in fitness. * Athletes focused on improving their performance in endurance races lasting less than an hour will probably benefit from replacing some of their training load with a combination of both traditional HIIT and shorter Wingate or WinTab style HIIT. Up to one traditional HIIT or 1-3 shorter HIIT sessions could be included in a weekly training routine. Care should be taken to increase [[TRIMP| Training Load]] slowly with the additional HIIT and try to avoid increasing [[Training Monotony]]. The traditional HIIT should be performed by running on a track or other outdoor location. For the shorter HIIT, a stationary bike probably has a lower injury risk, but the additional benefits of outdoor running may outweigh the additional injury risk. However, the fast paces of the shorter HIIT should be introduced gradually, building up the pace over a number of workouts. See [[Cycling HIIT For Runners]] for details.
* There is no direct evidence to indicate if HIIT will help athletes focused on improving their performance in events lasting longer than an hour. However, it seems reasonable that HIIT would provide some benefits. Including 1 or 2 Wingate or WinTab HIIT sessions per week may be appropriate. As noted in the prior bullet point for shorter duration athletes, care should be taken to monitor [[TRIMP| Training Load]] and [[Training Monotony]]. As with athletes focusing on events lasting less than an hour, the stationary bike has the lowest injury risk, but there may be benefits to other training modes. However, athletes competing in longer duration events typically don't have the same need for the very high paces that are sometimes seen at the end of shorter events.
* There is no evidence to suggest that HIIT can be used to replace Continuous Moderate Exercise such as the [[Long Run]] that is a core part of endurance training.
For HIIT, I suspect that the hard acceleration is a key to the benefits of the workout. The acceleration achieves high levels of muscle activation, mimicking the effects of Plyometrics. (There advantages to [[Downhill Running]], but the risk of injury while running at HIIT pace downhill are much higher.)
==Traditional Anaerobic Intervals==
High intensity Interval Training has been in use since before the [[Tabata]] study made the term popular. The Jack Daniel's 'R' paced workouts are a classic example of this tradition of anaerobic interval training. The Jack Daniel's 'R' intervals are performed at around mile/1500m pace<ref name="JD"/>, which is generally close to 100% [[VO2max|V̇O<sub>2</sub>max]]. The 'R' workouts are 12-40 repeats of 30-60 seconds with 1-4 min rests<ref name="JD-P132"/>. Jack Daniels mentions once having his athletes perform over 1,000 repetitions of one -minute HIIT (4 -minute rest) in a 14 -day period, with two male athletes averaging 5:00 min/mile pace and therefore covering 250 miles<ref name="JD-P132"/>.
=Fellrnr's Tabata Audio=
I created a short audio file for my Tabata (WinTab), adding a countdown and interval counts. I started with [https://itunes.apple.com/us/album/sandstorm-ep/id251130083| Darude's Sandstorm], [[Remixing Music For Running| remixed it to 180 BPM]] and then extracted short snippets. I then recombined the snippets with voice countdowns so that I didn't need to look at a watch or timer to execute the workout. You can download or play [http://fellrnr.com/FellrnrTabata.mp3 the MP3 file of Fellrnr's Tabata]. (I believe that I'm making fair use of Darude's work, given I am only using a short section of the original and modifying it heavily. If you want to enjoy the overall song, this MP3 file is not it!)
! Cons
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| [[Cycling HIIT For Runners | Stationary BikeHIIT]]
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* A stationary bike is much safer than writing outdoors at extreme intensities.
