Basically, I’m wondering how much of a rest/work ratio qualifies a workout as high intensity interval training, as opposed to just a more moderate intensity interval training? As well, how much total volume? I’m wondering because I’m prone to look for shortcuts when I’m doing any form of cardio and I’ve been looking for a way to quantify my conditioning workouts to make sure I’m working hard enough. I’ve got a habit of looking back on a workout and asking myself ‘have I done enough?’, since HIIT is so short compared to traditional LISS cardio I find it easy to question whether I did enough total work.
I’ve been looking around and although I can find a lot of good complexes and whatnot, they’re all very specific. I can’t really find anything that gives me a good framework to base a workout around in terms of rest/work and total work performed say if I was going to go run some hill sprints or flip some tyres.
I know it’s something that is hard to really nail down, but I’d appreciate some personal or anecdotal evidence of how much total work and total rest should be done in a HIIT session to get the most out of it.