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Anonymous
20 minutes of maximum sprinting, broken down by intervals? Yea right. Not counting that it's physiologically impossible, if he did do that workout it would have taken much longer than 20 minutes. More like 40 minutes if he did a 30sec run/30sec rest scheme.
Okay, I'll humor you lying idiots, let's figure it out then. 30 seconds of all out sprinting, 30 seconds of rest. 40 intervals of maximum effort have to be run to get 20 minutes of total sprint time, and 20 minutes of rest. Factor in longer rest periods if he broke the 40 intervals down into smaller sets.
With rest periods considered as part of the 20 minute workout, he would have had to run 20 intervals to get 10 minutes worth of sprint time and 10 minutes of rest time. 20 HIIT sprint intervals? Like I said, yea fucking right. 20 intervals of max 30 seconds sprints is impossible, unless you break it down with long rest periods throughout the day. And if you're doing it that way, that's not HIIT, that's sprint training. If you're getting 20 intervals in your "HIIT training", you're not sprinting at maximal intensity, you scaled down your effort to get those 20 intervals. Which again is not HIIT, but a tempo run.
If we're going to break down runs by time, that means we don't care about distance, we only care about how fast and hard you can run it. If you get better and increase your intervals to this 20 interval amount, that means you need to increase your intensity. Once you increase your intensity, you're increasing your effort and decreasing the fuel available to your muscles. If you're honest and actually pushing to the limit of your ability, there is no way to get in 20 minutes of HIIT. Even Olympic sprinters rapidly run out of fuel available to them.
tl;dr - If you can do 20 minutes, you're not running at maximum intensity. Scale down the time and increase how hard and fast that you run.
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