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Anonymous
Dear /fit/,

Today I tried HIIT for the first time, and I'd like some pointers and help.

I'm 6'0'' and my weight fluctuates between 152-154lbs. I estimate about 13-14% bodyfat from my last calculation.

My diet is pretty good with the caveat that Friday is binge night/pig-out night, and I probably don't get enough protein (I'm estimating I get 75-100g daily).

As for exercise, I rock climb pretty hard 2-3 times a week, I lift weights 1-3 times a week with a focus on pull-ups, SQUATZ, deadlifts, bench press, in that order. The emphasis on pull-ups is because I have a place to do it at home and because it's great for climbing.

I'm a pretty good runner, I actually prefer to run uphill, and can go for 4-5 miles at a solid aerobic pace, or 6-7 on flat terrain.

For my HIIT today I went to a large hill, broke it up into 3 sections.

0:00 start first interval
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>> Anonymous
>>by the start of the very last interval for a brief period I felt like puking
you did it right
but don't "run"
max effort sprint

how long the working periods and rest periods should be is up for debate

uphill is better