HIIT works for rowing and cycling to help speed up.

[Oldgirl]

Got to the gym for a class this morning with 30 minutes to spare so went into the gym for a rowing and cycling session (short). Decided to give the HIIT a shot at both, not very structured I hasten to add cos it was a last minute idea. Well 2000M rowing I knocked off 1:30 and that was only doing 4 flat out periods. The same with cycling 4K I knocked off 2 minutes that was doing 4 flat out session of 30 seconds and a sprint finish to the 4K mark. I've used this HIIT when swimming in the past and found it really made me fit and strong for the longer distance runs.

Just think what that could do to your running times if you worked at it over a period of a month.

On that happy note I will say adios for now as I head off to the sunshine of Cuba. Take care everyone, happy running, stay injury free and stay safe.

[redfacewoman Graduate]

Well I did this four weeks ago resulting in a very badly pulled quad no I'm off all exercise and all I can do is sauna and steam and I'm very miffed so do be careful

[PeaBea Graduate]

This is one of the disadvantages of HIT. It is recommended that you do it only once (twice for experienced runners) a week. But you will be putting strain not only on your muscles but also connective tissues. So, it is good for improving your speed but be aware of the risks.

[swanscot Graduate in reply to PeaBea]

I've found I cope better with the running intervals if I do a longer warm-up. I now walk for 5 mins, jog for 5, then start the podcast which starts with a 5 min slow run.

[Soozz Graduate]

OMG, Oldgirl, you leave me for dead! I am in total awe of you. Well done. Have a great time in Cuba - somewhere I'd love to visit! Sue x

[swanscot Graduate]

I do HIIT as one of my runs a week. I use a 20 minute podcast from Audiofuel (Power Up 2012) which has seven sprints the longest of which is 75 seconds at 180 BPM. It's hard work and some weeks I don't manage to keep going for the entire 75 seconds at full speed.

I have to stop because I'm short of breath. To try to help me with this I've just started a HIIT training plan - The Beginner-To-Advanced 8-Week HIIT Program - that I do on the exercise bike.

bodybuilding.com/fun/ultima...

Ignore the fact that this is a body-building site and scroll down to the bottom of the page to find the plan. I'm doing this twice a week on non-running days. I hope to see improvements in my running.

[Oldgirl Graduate in reply to swanscot]

That sounds interesting Swanscot will give it a try later when the weather is better, we still have to watch for icy patches up here which can really cause problems.

I've used HIIT all last summer with running just once a week and have had no problems, I do a 5 minute walk and then about 5 minutes steady running before I start the faster periods. Lets hope I stay injury free but will take on board your comments redfacewoman & PeaBea and the first sign of any twinges will pull back. You have to remember though I'm no Roger Bannister, my fast is probably most peoples steady plod!

[givman]

hey oldgirl..hope you had a great holiday!!!

did you do any running?

Gra