Heart rate during HIIT

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iGBH

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I've started to do HIIT again on a stationary bike and have a query about my heart rate. I'm 27 so i figure my max HR is around 193.

My session was only shortish because my fitness is not really where i would like it to be so starting out slowly. I did 5 minutes warm up, then the next 5 mins were full on sprinting for the first 20 seconds then slow down for 40 seconds. Then followed by 5 mins cool down. By the end of the cool down i was stuffed and very glad that it was over.

I wear a Polar HR monitor while doing this and when sprinting my HR goes to around 185 (from what i can see coz my eyes are kinda scrunched up from exerting myself so much). During the 40 sec lower intensity part my HR would only drop marginally - and never below 180.

I guess my question is with HIIT should my HR get to a certain % of max HR before i do another high intensity part?

Thanks.
 
because you are not fit your heartrate would stay high even doing ss-cardio,as you get fitter you will find doing the slower bits it should drop a lot more quickly.
 
So should i base the length of the rest periods on time (continue at 45 seconds) or should i wait for my HR to reach a certain level?
 
how do you feel are you ready to go after 40secs if you are then go,if you want try waiting for your heartrate to drop and see how long it takes.
 
Yeah, generally ready to go again (with the exception of the fifth at which time I'm pretty close to being stuffed!)

I feel fine with my heart at 180. I'm doing another session today so i will see how i go....
 
Heart rate dropping

Hi,

All the reading I have done on HIIT tends to indicate that it should not be attended until you have a solid base of aerobic fitness. As far as when to wait to attempt your next interval, most articles and "experts" tend to agree that it should drop to 120bpm before attempting your next work effort. I would suggest you do lower interval training for a while to build your aerobic fitness. Perhaps look at work sets of 1-2 minutes with heart rate only reaching 160bpm, then wait for it to drop to 120bpm before going again. In my experience following this method leads to faster gains than thrashing yourself at a level that you arent ready for.

Good luck!
 
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