Live Lean Workout Tracker Page 27
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30Live Lean
AFTERBURN
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AFTERBURN
HIIT Cardio -‐‑ Overview
HIIT require strong bursts of intensity where your heart rate approaches 75-‐‑ 8 5% of its
maximum heart rate (MHR) for a brief period of time (interval).
After the high intensity interval is completed, you reduce the intensity to allow your
heart rate to drop back to 50-‐‑ 6 0% of MHR.
To calculate your max heart rate use the following formula:
MHR = 220 – Age
For example, if you were 30 years old your MHR would be calculated as follows:
Max Heart Rate = 220 – 30 = 190 Beats Per Minute (BPM)
To calculate the high intensity interval portion (80% of your MHR) use the following
formula:
MHR x 80%
High intensity interval portion = 190 x .80 = 152 Beats Per Minute
To calculate the low intensity interval portion (60% of your MHR) use the following
formula:
MHR x 60%
Low intensity interval portion = 190 x .60 = 114 Beats Per Minute
Therefore for the high intensity interval portion of the cardio training you need to
increase the intensity.
This can be done by increasing the speed, incline, etc. until you’re maintaining a heart
rate around 152 BPM for the allomed interval period. You should be winded and have
a hard time carrying a conversation during this interval.
Once the interval is completed you would decrease the speed, incline, etc. to allow
your heart rate to drop to 114 BPM.
Once the interval is completed you go back to the high intensity interval and repeat
for a specified amount of intervals.
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