Mine is done on an elliptical trainer, so after reading swanso's detailed on " how to do " 5 min warm up, then as fast as possible for 1 full min, then then reduce to respectable speed for 1 min, then 5 mins at slower pace to allow the fat to release into the bloodstream...then 20 mins of usual HIIT..so question is..when I do HIIT...I speed up as fast as possible ( 13-17 mph) for 30 sec, then down to maybe between 5-6 mph for one min.. the time im on last say three " sprints " it is more like btwn (11-13 mph ) & btwn 4-5 mph..so is this about right ? Are there supposed to be set limits of speed ?
Sounds like your doing fine. There are no concrete set limits. Every rate/speed is self perceived. So push as hard as you can when your sprinting and when you drop down keep a good pace but don't over exert.
Today I watched heart rate instead of speed, when sprint was over, I went as fast as I needed to let it drop back down, before next sprint, though haha I'm wee bit sore from that total body workout, feels wonderful though, thanks for your reply
