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Anonymous
>>152922
Doesn't matter; the two are unrelated.
However, a starting program would start out at 4 minutes with 30 second intervals. This would occur 3 non-consecutive days a week. Each 4th day (read: beginning of each week) add 2 intervals; one sprint and one rest. Do this until you are at 15 minutes and then stay there.
You'll obviously want to warm up a bit before each workout. Also, some may say that longer intervals are better, but the premise behind HIIT is oxygen debt, which is achieved through anaerobically high intensity; that is to say, running as hard as you can. You can maintain a much higher intensity in 30 second bursts than you can in one minute bursts, so it is naturally better at building up an oxygen debt. You are welcome to try shorter intervals if you want, in fact. But you should be able to exert pretty close to maximal sprinting effort for 30 seconds, so anything shorter is generally considered gratuitous.
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