It wasn’t easy finding a guide to HIIT running, but I made do with what I could muster. I downloaded the Intervals Pro app onto my Apple Watch and created the following routine:
- 5min warmup jog
- 30s intense sprint x7
- 1min brisk walk x7
- 5min cooldown jog
The timing intervals were conceived with OpenFit’s beginner article as a guide. The initial trial run on Saturday, June 25th was a fair success. I did not end up as refreshed as I did after Wednesday’s HIIT elliptical, but it did wake me up. For the intense workout segments, I thought about doing jumping jacks, but I stuck with sprinting (aka what OpenFit recommended).
Overall, the stats from the workout were very similar to my normal routines. Here’s a comparison with a run on 6/21/22 (the HIIT is listed first):
- Total calories: 203cal vs 201cal
- Distance: 1.99mi vs 1.79mi
- Time: 20:30 vs 18:37
- Average heart rate: 151bpm vs 149bpm
- Average pace: 10’16” vs 10’23” / mi
I’m satisfied enough that I will begin using the HIIT run as the default. Of course, there will need to be adjustments. Over time, I’ll slowly increase the stats until the total time reaches 40min. I might also incorporate other leg exercises into the warmup phase (i.e. butt kickers, high knees, high skips, jumping jacks).
PS: ended up paying $8 for the Intervals Pro premium