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The goal in HIIT is to push hard during the work phase and recover as much as possible during the recovery phase. When you're developing your fitness, it's beneficial to have a longer recovery period so you can work as hard as possible during the work phase of each interval. As your fitness level improves, you can increase the work-to-recovery ratio and aim for a 1-to-1 ratio.
Eventually, you can extend the work phase for a longer duration than the recovery phase; advanced HIIT participants can aim for ratios of 3-to-1 work-to-recovery. Make sure you're hitting your target zones during the work and recovery phase before you progress your ratios.
For example, if your goals is to be in YELLOW on the work phase and GREEN on the recovery phase using a 1-to-3 ratio, make sure you reach those goals before you progress your ratio to a 1-to-2 work-to-recovery. Choose the number of interval sets performed based on your ability to hit your target work and recovery zones. In general, 8 to 12 interval sets is sufficient, depending on the duration of each interval. Below is a sample progression of work-to-recovery HIIT ratios over 5 months:.
The total duration of this workout is 24 to 31 minutes, including the warm up and cool down. Conditioning Period: Using a cardio or muscular exercise of your choice, perform 8 intervals of 30 seconds of work and 90 seconds of recovery.
The total duration of this workout is 23 to 30 minutes, including the warm up and cool down. Conditioning Period: Using a cardio or muscular exercise of your choice, perform 5 intervals of 60 seconds of work and 60 seconds of recovery, and 5 intervals of 30 seconds of work and 30 seconds of recovery.
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