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i spose boxing is my main HIIT these days - we do alot of work on pads thats 20 sec on then 30 seconds off for a few rounds, By the end your jab feels like your moving a cinder block
when i was doing it i would go goal post to goal post, straight at a "sprint" then job back around the outside of ovel for 8, thenwould finish off with 8 times 50m sprints, jogging back
18kg for any bike is UBER heavy.... Downhill bikes these days are rarely this heavy... my All mountain bike is just just under 12kg, although it is a carbon frame, but i still consider it heavier than my previous HT XC bike.
I am pretty fat and lazy atm, i go on the treadmill for 15-25 mins maximum incline walk speed of 6 then throw in 3-4 30 sec to 1 min sprints (speed 12) 2-3 times a week but i should really step it up to everyday infact i will start that tomorow first thing when i get up glass of water on empty stomach do it everyday.
for afternoons i normally get on my hydrid road bike cycle around for 45 mins to hour, throw in 4-5 sprints on maximum speed settings which is 3 disc + 8 on speed (smallest sprocken) it feels like i am doing 50 kms per hour at full speed getting fatique with in 10-15 sec. almost keep up with cars doing 50 kms
Started running at the local athletics tracks doing Tabata style HITT. Found running on a the track was a much more consistent environment to do HITT as opposed to doing it in the park or hilly terrain. Now that I've got a foundation starting doing 2 minutes intervals with 1 minute steady cardio (got this program from Strategic Cardio)