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From Fellrnr.com, Running tips
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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!)
=HIIT Training Methods=
There are various ways that HIIT could be performed, each with their own pros and cons. As this site is dedicated to running, my assumption is that you're a runner primarily. If that's not the case, then you'll have to interpret the pros and cons slightly differently.
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! Mode
| Stationary Bike
|
* A stationary bike is much safer than writing outdoors at extreme intensities.* The vast majority of many studies have used a stationary bike to perform HIIT.* Riding out of the saddle is closer to running in terms of muscle usage than riding seated.
* A direct measure of intensity through power is often possible.
* Lowest risk of injury.
|
* The bike doesn't use the same [[Muscle]]s as running, nor the same range of motion.
* There is no eccentric component to cycling.
* The specific muscles recruited will vary depending on how much you pull up on the pedals as well is pushed down.
|-
| Outdoor Bike
|
* Should be similar to the stationary bike, but at a lower cost.
* While it's possible to directly measure power output on a bike, it's expensive.
|-
| Runningon the flat
|
* For runners, roughly the right muscle groups are trained.* With [[Stryd]] it's possible to get a good measurement of pace, and even an estimate of power output. (The estimate of running power is not equivalent to cycling power, which can actually be measured rather than estimated.)
|
* At high Intensity, the movements involved in running become dramatically different, requiring a greater range of motion. This difference creates a significant risk of injury. Running uphill reduces some of this stress (hill based HIIT is not uncommon<ref name="active.com-hills"/>)It also changes the muscles used compared with running at submaximal intensity.
* The rapid acceleration and deceleration of HIIT creates stress that runners are not typically exposed to, again creating a risk of injury. (I suspect the risk of injury during the deceleration is often underestimated, as this is when where a runner's form often deteriorates.)
|-| Running up hill| * Even with Running uphill generates a [[Footpod]] and much higher intensity at a [[Best slower pace. This means that the biomechanical changes are not so extreme, reducing the risk of injury.| * Running Watch| good uphill uses somewhat different muscles to running watch]] iton the flat, so the training stress is not identical.* It's hard to measure pace accuratelyfind a hill that's long enough to do a high intensity interval training session that includes only partial recovery.* Getting the right incline is a tricky balance. Too shallow, and GPS is useless for you may as well be running on the short intervals often used in HIITflat. Too steep and your biomechanics become exaggeratedly different. |-| Running on with extra drag| * It's possible to use a track [[Running Parachute]], or other known distance may be slightly easierdrag a tire behind you to increase intensity at a slower pace.* The slower pace means a less extreme stride length and biomechanical changes, but it's still not trivialreducing risk of injury from those changes.| * The additional track creates radically different muscle recruitment patterns. (This is not * For a problem for 'all out' style full list of HIITdownsides see [[Running Parachute]]s.)
|-
| [[Treadmill]]
<ref name="JD"> Jack Daniels, Daniels' running formula, date 2005, publisher Human Kinetics, location Champaign, IL, isbn 0-7360-5492-8</ref>
<ref name="JD-P132"> Jack Daniels, Daniels' running formula, date 2005, publisher Human Kinetics, location Champaign, IL, isbn 0-7360-5492-8, pages 132</ref>
</references>
