T Nation

HIIT on the Treadmill

How is HIIT done on the treadmill?
I read in one of JB’s articles that the incline should be increased for the sprints, and then decreased for the rest (with the speed constant).
Any suggestions?

[quote]meshuggah wrote:
How is HIIT done on the treadmill?
I read in one of JB’s articles that the incline should be increased for the sprints, and then decreased for the rest (with the speed constant).
Any suggestions?[/quote]

I do HIIT on treadmills sometimes. I usually don’t put an incline on the treadmill, unless I’m running distance and throw in 5 minutes of incline every 10 minutes for 5 minutes and then repeat.

When I do HIIT, I just go from about a 7:30 mile pace to as fast as the treadmill can go, usually about 5:30. I go on that pace for as long as I can hold it, then back down, recover and repeat.

When I perform HIIT on a treadmill I set the incline for 10% and do sprints.

5 minute warm up
10 intervals
30 secs fast, 60 second recovery
5 minute cool down

I keep the treadmill at 10% incline the whole workout. It takes 25 minutes and it is tough. I would set the incline steeper but my treadmill only goes to 10%.

Just for an idea, what is the difference in speed between sprinting and resting for you?
I had been doing intervals on the bike, but it seems to lose all resistance once I start pedalling fast. The way I do it is 10 sprints: 30s at 160 rpm/ 60s at 80 rpm and I increase the level to increase the difficulty (so I may go up by 1 level/week, but obviously the bike maxed out pretty fast).

I am asking about the speed on the treadmill to know how easy to take it on rest vs. how hard I am working… 3 mph difference? Less? More? And how do you figure in the time it takes for the belt to get up to speed in your sprint/rest intervals?

[quote]meshuggah wrote:
Just for an idea, what is the difference in speed between sprinting and resting for you?
I had been doing intervals on the bike, but it seems to lose all resistance once I start pedalling fast. The way I do it is 10 sprints: 30s at 160 rpm/ 60s at 80 rpm and I increase the level to increase the difficulty (so I may go up by 1 level/week, but obviously the bike maxed out pretty fast).

I am asking about the speed on the treadmill to know how easy to take it on rest vs. how hard I am working… 3 mph difference? Less? More? And how do you figure in the time it takes for the belt to get up to speed in your sprint/rest intervals?[/quote]

I am increasing my speed slowly. Right now fast is 6.2 mph and recovery is 3.2mph. I am trying to go up .1 mph each week. I am ready to die at the end of the 10 intervals. 6.2 mph on an incline is tough. Also I do not hold on to the sides at all during my workout. Not even during recovery. This is a great workout for hamstring and glutes.