I'm too lazy - HIIT question

benverner · 10-25-2005, 12:46 PM

I'm currently doing a 10 mile HIIT session on my road bike on an indoor trainer so basically a stationary bike. I'm doing a mile warmup and then alternating mile sprints and mile recoveries. This amounts to about a 2 minute sprint and a 4 minute recovery. Am I not doing HIIT? Is this just interval training? I've noticed some HIIT threads on other sites and they call for a 20 second sprint and a 40 second recovery. Am I missing the boat?

BTW, my intervals blow me up by the third one, as would shorter ones I believe. I'd like to continue my version if I am getting the same benefits as I will be entering some road races in the spring and this will help my sprinting.

**By lazy in the title I meant too lazy to take 45 minutes to look it up before my session tonight**

**P-funk** · 10-25-2005, 01:10 PM

you can sprint a mile??

If it is taking you longer then 30sec it isn't really a sprint. try and up your intensity.

benverner · 10-25-2005, 01:24 PM

Basically I am going 100% for 2 minutes, keep in mind I start at around 32 mph and end the mile @ 27mph or so but still all out, I only reduce intensity to keep from yaking on the basement floor. I'll knock it down to half miles tonight and check that out.

I'm not a pro cyclist by any stretch at 214 but I can burn it pretty good, my HR at the end of that "sprint" is in the 200's. I typically ride 150 miles a week in the summer but while on a bulk I don't want to do any extended time in the saddle.

I'll read up on HIIT a little bit more and keep to the principles as best I can.

**P-funk** · 10-25-2005, 01:29 PM

Quote:

Originally Posted by benverner

Basically I am going 100% for 2 minutes, keep in mind I start at around 32 mph and end the mile @ 27mph or so but still all out, I only reduce intensity to keep from yaking on the basement floor. I'll knock it down to half miles tonight and check that out.

I'm not a pro cyclist by any stretch at 214 but I can burn it pretty good, my HR at the end of that "sprint" is in the 200's. I typically ride 150 miles a week in the summer but while on a bulk I don't want to do any extended time in the saddle.

I'll read up on HIIT a little bit more and keep to the principles as best I can.

and what I am saying is 2min. is not a sprint. It is to long (placing you more into slow glycolosis). A sprint should be no longer than 30s at a maximum all out effort.

benverner · 10-25-2005, 01:38 PM

cool deal, definitely not cycling specific but since I'm trying to bulk I will crank it back. Thanks for tapping the wealth of knowledge for me.

Yanick · 10-25-2005, 03:35 PM

Quote:

Originally Posted by P-funk

slow glycolosis

explanation...only because i'm too lazy to look it up

btw, just in case i know the diff between glycolytic vs oxidative (anaerobic vs aerobic) activities, just never heard slow glycolosis...i take it the NSCA studying is paying off

when i get back from school i expect a textbook, lol.

LAM · 10-25-2005, 03:38 PM

oxidation of glucose = glycolysis

**P-funk** · 10-25-2005, 07:42 PM

Quote:

Originally Posted by Yanick

explanation...only because i'm too lazy to look it up

btw, just in case i know the diff between glycolytic vs oxidative (anaerobic vs aerobic) activities, just never heard slow glycolosis...i take it the NSCA studying is paying off

when i get back from school i expect a textbook, lol.

It is when their is just enough O2 present to not allow the end product, pyruvate, to get converted into lacitc acid, but rather the pyruvate gets shuttle to the mitocondria of the cell. It is the 4th energy system....

phosphagen
fast glycolosis
slow glycolosis
oxadative

It would be like a 200meter race. Somethine that is not quite long duration and not quite a full out sprint. I guess you could also think type IIa and type IIb fibers.

Yanick · 10-25-2005, 08:20 PM

Quote:

Originally Posted by P-funk

It is when their is just enough O2 present to not allow the end product, pyruvate, to get converted into lacitc acid, but rather the pyruvate gets shuttle to the mitocondria of the cell. It is the 4th energy system....

phosphagen
fast glycolosis
slow glycolosis
oxadative

It would be like a 200meter race. Somethine that is not quite long duration and not quite a full out sprint. I guess you could also think type IIa and type IIb fibers.

thats what i was looking for, good shit.

**CowPimp** · 10-25-2005, 10:23 PM

Quote:

Originally Posted by P-funk

It is when their is just enough O2 present to not allow the end product, pyruvate, to get converted into lacitc acid, but rather the pyruvate gets shuttle to the mitocondria of the cell. It is the 4th energy system....

phosphagen
fast glycolosis
slow glycolosis
oxadative

It would be like a 200meter race. Somethine that is not quite long duration and not quite a full out sprint. I guess you could also think type IIa and type IIb fibers.

Isn't that really just a more equal collaboration of oxidative phosphorylation and glycolysis than maximum effort or low intensity activity?

Also, is phosphagen referring to the TCA/citric acid cycle?

**P-funk** · 10-26-2005, 03:24 AM

Quote:

Originally Posted by CowPimp

Isn't that really just a more equal collaboration of oxidative phosphorylation and glycolysis than maximum effort or low intensity activity?

Also, is phosphagen referring to the TCA/citric acid cycle?

phosphagen is the ATP-creatine phosphate system which is active at the start of all exercise but primarily used for very short, high intensirty activities.

10-25-2005, 12:46 PM	#1
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	I'm too lazy - HIIT question BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm currently doing a 10 mile HIIT session on my road bike on an indoor trainer so basically a stationary bike. I'm doing a mile warmup and then alternating mile sprints and mile recoveries. This amounts to about a 2 minute sprint and a 4 minute recovery. Am I not doing HIIT? Is this just interval training? I've noticed some HIIT threads on other sites and they call for a 20 second sprint and a 40 second recovery. Am I missing the boat? BTW, my intervals blow me up by the third one, as would shorter ones I believe. I'd like to continue my version if I am getting the same benefits as I will be entering some road races in the spring and this will help my sprinting. By lazy in the title I meant too lazy to take 45 minutes to look it up before my session tonight

10-25-2005, 01:10 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	you can sprint a mile?? If it is taking you longer then 30sec it isn't really a sprint. try and up your intensity.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-25-2005, 03:38 PM	#7
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	oxidation of glucose = glycolysis
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

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10-25-2005, 01:24 PM	#3
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	Basically I am going 100% for 2 minutes, keep in mind I start at around 32 mph and end the mile @ 27mph or so but still all out, I only reduce intensity to keep from yaking on the basement floor. I'll knock it down to half miles tonight and check that out. I'm not a pro cyclist by any stretch at 214 but I can burn it pretty good, my HR at the end of that "sprint" is in the 200's. I typically ride 150 miles a week in the summer but while on a bulk I don't want to do any extended time in the saddle. I'll read up on HIIT a little bit more and keep to the principles as best I can.

10-25-2005, 01:38 PM	#5
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	cool deal, definitely not cycling specific but since I'm trying to bulk I will crank it back. Thanks for tapping the wealth of knowledge for me.