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From Fellrnr.com, Running tips
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This style of HIIT is based around the Wingate test, which is used to measure peak anaerobic power and anaerobic capacity<ref name="Vandewalle-1987"/>. The Wingate HIIT uses 30 seconds of 'all out' intensity, followed by ~4 minutes of recovery, repeated 4-6 times.
==WinTab (Tabata style Wingate)==
Most athletes that use the [[Tabata]] workout do not use the 170% [[VO2max|V̇O<sub>2</sub>max]] intensity, but rather the Wingate style 'all out' intensity. Because the intensity is not fixed, the WinTab normally has 8 repetitions of 20 seconds all out plus 10 seconds rest, taking 5 4 minutes (plus [[Warmup]]), rather than the variable number of repetitions of the original [[Tabata]] protocol.==HillTab==Because the WinTab workout involves such fast paces, it can easily lead to injury as the stride length requires a greater range of motion than more common paces. You can reduce the pace while maintaining the intensity by running up hill, something I call HillTab (Hill Tabata). While similar to the WinTab in some ways, this workout has a variable length recovery, as you have to run down the hill after each time, and it uses different muscle groups. To perform a HillTab, find a hill that is moderately steep; about 10-12% gradient works well. Find a marker to use as the start point, such as a suitable tree or rock, then find an initial finish marker that is about 45 seconds up the path. You'll adjust the finish marker so that it takes about 30 seconds to cover the distance at your fastest speed. This will take a bit of trial and error, but don't worry if the first few intervals are too long or too short. You could use an audible timer, but I prefer a visible marker to aim for. If you want to time each interval, have a watch in your hand, held so you can press the lap button without fumbling. For each interval:# Approach the start marker at an easy pace. # A few yards/meters from the start, shorten your stride and increase your [[Cadence]]. Your stride will be quite short at this point.# As you approach the start marker, lean forward so that your weight feels over the balls of your feet and toes. # When you cross the start marker accelerate hard, grabbing the ground with each stride and propelling yourself forward. You'll accelerate to your maximum velocity within a handful of strides, and you'll probably be acutely aware of each footstep as the adrenaline seems to slow time. For the first few intervals this phase often has a wonderful sense of euphoria and power. # Try to hold on to this pace to the end marker, which may seem to grow further away. Your legs will grow weak and distant as the lack of oxygen causes your vision to fade to gray. # By the time your reach the end, just 30 seconds later, your lungs are starting to burn and the ecstasy you felt just moments ago has turned to desolation. # Slow up carefully after the end marker. Do not let your form collapse or your feet slap the ground.# When your pace has dropped, turn around and descend. You may find your lungs burn more after the interval than before as you start to recover. # Run past the start marker, turn and repeat for a total of 8 intervals. 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!)
=HIIT Training ModeMethods=
There are various ways that HIIT could be performed, each with their own pros and cons.
{| class="wikitable"
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| Stationary Bike
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* The vast majority of studies have used a stationary bike to perform HIIT.
* 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.
|-
| Bike
|
* Should be similar to the stationary bike, but at a lower cost.
* It's easier to ride a bike out of the saddle than a stationary bike, which uses more muscles and is closer to the action of running.
|
* Riding a bike at high intensity adds risk due to impaired mental functioning and coordination.
* While it's possible to directly measure power output on a bike, it's expensive.
|-
| Running
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* For runners, the right muscle groups are trained.
|
* 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"/>).
* 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.)
|-
| [[Treadmill]]
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* It's possible to run in weather that is too hostile for outside activities.
|
* Most treadmills will not change pace fast enough for the dramatic changes in pace between interval and recovery used in HIIT.
* Matching acceleration and deceleration with the treadmill is not easy, especially when mental functioning is impaired, as it so often is at high intensity
