How to run properly during your HIIT?

Please check the advices given for aerobic running training here.

How to know your high intensity for HIIT?

To determine your high-intensity zone for high-intensity interval training (HIIT), you can use this method:

• Heart Rate Max (HRmax) method: Calculate your maximum heart rate (HRmax) by subtracting your age from 220. Then, to find your high-intensity zone, run as fast as you can to aim for a heart rate that is 80-90% of your HRmax and check your speed at this heart rate if possible (using an apps on smartphone for example). You can use a heart rate monitor or wearable device to track your heart rate during exercise.

It's important to note that the level of intensity for HIIT can vary depending on your fitness level, health status, and exercise experience. It's always a good idea to consult with a healthcare professional before starting a new exercise routine, especially if you have any pre-existing medical conditions or concerns.

In the proposed training, we start with shorter intervals of high intensity and longer interval of lower intensity then gradually increase the duration of high intensity and decrease the duration of lower intensity over time.

Note that we assume that lower intensity than the high-intensity zone is between to 50% to 70% of heart rate (low to medium intensity).