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.