HIIT - 07/17/2010

Heart Rates brought to you by Proform Watch and Chest Strap:

Type: HIIT

Duration: 30 minutes

Resting HR: 54 bpm

Starting HR: 87 bpm

Max HR: 182 bpm

Average HR: 132 bpm

Post work out, 60 seconds rest HR: 101 bpm

Warm Ups

Duration: 10 minutes

Warm Up #1:

40 lb Dumbbell Swings

# of repetitions: 30

Max HR: 149 bpm

Warm Up #2:

20 lb stomach crunches

# of repetitions: 60

Max HR: 123 bpm

Warm Up #3:

3.4 mph walk

Time: 5 minutes

Maximum HR: 137 bpm

Workout:

20 second burst/60 second rest

# of sets: 8

Duration: ~11 minutes

Set 1:

Burst: 7 mph

Max HR: 169 bpm

Rest: 3.4 mph

Set 2:

Burst: 7.5 mph

Max HR: 169 bpm

Rest: 3.4 mph

Set 3:

Burst: 8 mph

Max HR: 173 bpm

Rest: 3.4 mph

Set 4:

Burst: 8.5 mph

Max HR: 178 bpm

Rest: 3.4 mph

Set 5:

Burst: 9 mph

Max HR: 182 bpm

Rest: 3.4 mph

Set 6:

Burst: 8 mph

Max HR: 173 bpm

Rest: 3.4 mph

Set 7:

Burst: 7.5 mph

Max HR: 170 bpm

Rest: 3.4 mph

Set 8:

Burst: 7 mph

Max HR: 175 bpm

Rest: 3.4 mph

Cool Down:

Starting HR: 170

Finishing HR: 128

Duration: 5 minutes

Observations:

1) Need running sneakers, shape ups are great for walking, but there are serious balance issues when running.

2) Time flies, this is far more entertaining than LISS. Not to mention recording my statistics during the active resting keeps me busy.

3) Last set heart rate appears to be a fluke, I think I may have tripped a little when going to read the heart rate and caused it to elevate.

4) Resting heart rate is down by about 10 since I first started measuring it ~4 months ago.

5) Goal: Start at 7.5 mph next time, 7 mph has gotten easy and could probably sustain for minutes at a time, this is counter-productive to my HIIT goals.