Protocol recommendations for HIIT
| Frequency | 3×/Week |
|---|---|
| Duration | 40 min |
| Modality | Treadmill/hill, cycle ergometer. Increasing speed or incline |
| Intensity | Interval=85–95% PHR Rest=passive−70% PHR |
| Interval times | 4×4 min intervals 3×3 min recovery |
| Warm-up | 10 min at 60% PHR |
| Cool-down | 5 min at 50% PHR |
HIIT, homeostasis model assessment-insulin resistance; PHR, peak heart rate.