HIIT Question...

[SpotMe?]

If you do HIIT and sprint/jog/walk what timings do you use at what intensity??

 

[PushAndPull]

I never time myself, but I sprint hills so I guess there is built in timing.
I also don't walk, except for part of my warm-up and cool down. You should be able to recover while jogging. If you can't, then i'd recommend just jogging for a period time to build up your endurance.