I want to do a 3-minute warm-up and 12 minutes of HIIT with a 5-minute cool down. I am confused as to what my speed should be for the warm-up, HIIT session, and cool down. I was doing my warm-up and cool down at 6.0mph and alternating at 3.5mph and 9.5mph for HIIT.
After reading several post I noticed that most people do the opposite. They do 4.0mph for warm up and cool down and alternate 6.0mph and 10.0mph for HIIT.
What I was wondering is if my maximum all out sprint is 9.5mph for 30 seconds. What would you set the speeds for the warm-up, cool down, and the HIIT for?
I like the 30 seconds sprints followed by a 1-minute recovery so I will stick with that.
I thought I read somewhere that your recovery should be 40% of your max. Is this true? If it is then what % should be for the warm-up and cool down?
Thanks for your help.