HIIT vs HIRT | How to Do a Sprint Workout the RIGHT Way
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- čas přidán 29. 04. 2020
- In this video we show you how to do a sprint workout the RIGHT way, rejecting the popular HIIT approach in favor of something called HIRT - High Intensity Repeat Training.
Comparing HIIT and HIRT
The problem with a typical HIIT workout is that it’s too strenuous-too many repetitions of hard effort that (each) last too long, and with insufficient rest between hard efforts. This results in cumulative fatigue during the workout, a diminishing quality of performance over the course of the workout, increased cellular damage due to this cumulative fatigue, and extended recovery time afterward. These kinds of sufferfests are a great source of satisfaction and personal growth when you high five your fellow bootcamp classmates after an hour of power, or cross the finish line of a big event in which you’ve trained for months to prepare. But including them as a major and recurring element of your training program is a really bad idea. Unfortunately, the sufferfest mindset is incredibly common these days, perhaps suggesting that the ego has more influence that strategic planning or intuitive decision making.
A HIRT workout stops short of the exhaustive nature of HIIT. The essence of HIRT is to conduct maximum efforts, typically of shorter duration, with much longer recovery, and fewer total efforts than a HIIT session. The word “Repeat” in the acronym suggests that you maintain a consistent quality of effort on every repetition of hard work. This means not only the same performance standard, but also the same level of perceived exertion.
For example, say your workout entails running 100-meter sprints across a football field, and you hit 18 seconds for your first sprint. This is a nice controlled, explosive effort with excellent technique, and you assign a perceived exertion level of around 90 out of 100. Hence, you’ll want to do successive sprints in 18-19 seconds each, preserving explosiveness and excellent technique-delivering what you still discern to be 90 out of 100 on the effort scale. If you have to “dig deep” (the implicit objective, and badge of honor, with a HIIT session) just to arrive at 19 seconds on your fourth effort, that’s it, you’re done. If you notice a slight attrition in explosiveness or breaking form during the effort, you’re done. Typically, this might be a little twinge in the hamstrings or lower back, a tensing of the face or chest, or any other indicator that you have played your best cards of the day.
In Dr. Marker’s landmark article titled “HIIT versus HIRT” at www.BreakingMuscle.com, he explains that after HIIT sessions we bask in self-satisfaction of a job well-done, but disregard the health-destructive consequences of these sufferfests: “[Y]our subjective feeling of the effectiveness of a workout is not as important as what science tells us is important to building an impressive base of endurance and changing your body composition.” (That sound you hear is a slap to the face of highly motivated, goal oriented, Type-A fitness enthusiasts across the land. Don’t worry, I’ve been there, too….)
This admonition applies to everyone from elites to novices. Elite athletes are notorious for constantly pushing the envelope and frequently succumbing to injuries or periods of declining performances. Novices generally don’t concern themselves with training strategies, often leaving their fates in the hands of the bootcamp instructor. Without sufficient experience or reference points, they exercise themselves into exhaustion, believing that pain and suffering are part and parcel of the fitness experience.
The (too often) result? Ambitious, well-meaning enthusiasts burn themselves out and then are down for the count. The most dedicated keep going to their detriment, all the while accumulating fatigue, injuries and even pounds. Others simply stay away from the gym by invisible magnetic force. Alas, the subconscious is very good at avoiding sources of pain and suffering. Can we dump this suffering-and-attrition dynamic already?
How To Transition From HIIT To HIRT
To transition into a more effective, less stressful high intensity workout pattern, pick the sweet spot of 10-20 seconds for your explosive efforts. Take what Marker calls “luxurious” rest intervals to ensure that your cells have a chance to partially or fully regenerate ATP (takes around three minutes) and minimize the disassembling and deamination that occur when you ask your body to perform again and again with rapidly depleting cellular energy.
Finally, conduct between 4 and 10 sprints. You should be able to manage four shorts sprints even if you’re a novice. If you claim you can complete more than 10 and feel great, you’re better off going faster and doing fewer more explosively. - Jak na to + styl
This guy is in better shape than the average 21 year old. Good for you coach
Sad thing is that he IS 21 years old….
@@bobafett5323 more like 51
No doubt he is. I'm a sprint interval convert now!
I guess im asking randomly but does any of you know of a method to log back into an instagram account..?
I was dumb forgot my password. I would love any help you can offer me.
@Camdyn Dash Instablaster =)
Wow, so glad to find someone who preaches the importance of proper rest between intervals/sets. Not enough people understand this concept for training!
I've always been afraid of resting too much. Probably that's why HIIT didn't work for me initially.
We have been led to believe (many times by crossfit like videos) that one needs to be almost dying during a intense workout.
It can often help you to sleep and feel better. Running is running. No?
White guys and sprinting will never go together, hence the nonsense advice from this nonsense individual. All it is produce even more mediocredness. My word.
I call it Sprint High Intensity Training or S.H.I.T. for short. 24 sprints every other day, about 100-103 yards, 65 strides south, 123 steps walking back north. Age 68. Will cross 1,000 in July, at 438 today, since beginning of May. Takes about 60-70 minutes, I don't exercise for this decade, I exercise for my 70s, 80s, 90s. No dr no meds.
You call it SHIT huh 😂
Could you explain more the method?
@@expodemita I only walk one way which is north. Could sprint both ways. But that’s asking a lot at my age of 69. So I walk one way. Sprint back. Approx 100 yards. Takes about 75 minutes total . Did this morning 27 degrees. Will do 2x a day very soon for 50 total a day. From treadmill to outdoors. Just something I do and soloflex every other day. Total daily is 30,000 feet. Half walk half sprints. High school speed long gone. I figure I have lost 1% speed per year in 50 years. Ugg lol. Goal this summer is 50 a day 200 days for 10,000. With the warm winter , have already started. 50 done, 9,950 to go! I’m retired trucker. Have plenty of time.
@@M231231 thx friend
@@M231231 Did driving a truck for a living make your hips really stiff?
1. intense sprint 10-20 sec, more will cause cellular breakdown
2. 1:6 work to rest ratio
3. appropriate volume start 4 intervals go to 8 or until performance or motivation drops down. should all be good
4. creates anti aging hormones
We saw the video too.. not necessary to write it down.
@@airkunayou represent all of us? Say i saw the video. Instead of thanking and appreciating you put down an individuL who summerized the video for those who dont hv time or those in other countries who have limited connection time. You are basically a hater. Heal yourself.
Thx for your effort
Much thanks for the quick reference overview for us super busy but interested people!
Due to my severe scoliosis, running did not agree with my back. But strangely enough when I started this kind of sprint training, no problems with my back. So its quick, effective and no pain to my back. The perfect exercise for me.
Sprinting naturally puts us on our toes which engages our natural shock-absorbing musculature in the feet and ankles. Most people mistakenly run or jog by landing on the heel with every step, and this wreaks havoc on the knees, hips, and spine. That may be part of the issue, and why you feel such a difference.
@@someguyusa Thanks for the very useful explanation.
Watching an old guy try to sprint is like watching an old dog try to run. They will still try but it ain't really happening.
@@powskier I think of a sprint not in absolute terms of speed but the effort taken, basically max effort and max speed you can muster. I believe the key is to stress your systems for that period.
There is almost no pounding to the ground in sprinting, you use your toes and metatarsal joints, no heels. A lot easier on your spine.
Ive become an overweight grandma. I tried sprinting in my backyard but was afraid of injury. I purchased a rebounder for the living room. I’ve begun sprinting on it to get my renewal journey started; love it! I can get super intense and still feel safe. I’ll incorporate your technique beginning tomorrow as I’ve already completed this mornings plan. TY ❤
Congratulations! May we both have many victories to come, wishing you well
This is the most practical workout advice I have ever heard!
I've never run before in any athletic capacity, but I'm really drawn to sprinting. This video is so very helpful to me, as I want to start out right and respect my body and not push it too far. Most importantly I want to have fun and leave the workout feeling good. Thank you so much I'm inspired!
Short. Concise. Detailed. And to the point. Love it! 🤘
What an awesome video. This is exactly what i needed to see. Ive been running sprints in my backyard for a few months. I usually perform 10-15 sets and i can tell you my last 5-8 sets are very uncomfortable and not as "good" as my first 7-10 sets. Thanks coach. You look phenomenal .
I'm going to start this training today! This was part of my workout when I ran high school track & field about 40 years ago, and it helped me become a 400-meter dash city champion. I appreciate the very instructional video.
May I ask what your time in the 400m was, I’m a 400m runner myself and I’d like to become a champion in the event as well.
I was thinking the same thing as you while watching- we were doing this in 1970(I was a swimmer)- the hard thing is to get the work/rest ratio correct, the volume correct, etc., and somehow it got lost thru the decades.
Hey Mark,
I’ve been training like this for a few years now. I never believed in killing myself during training, quality not quantity. I always try to finish on a high and apply that to my coaching too. Thank you for the validation.👍
When I sprint I also pay attention to my arm and head movement. It saves energy.
Thank you for this video !
I love sprinting as a compliment to my weight lifting but as an older participant I found that I was prone to injury in sprinting within the knees especially. I realized it was happening when always at the start of the sprint. My work around has been to ease into the sprint with maybe a 10 to 20 meter jogging start and then ramp up to full sprint. It’s made a huge difference. Hope this strategy can help someone else.
I've read that backwards walking pulling a sled can be really beneficial for your knees. Might help improve your sprints.
Yes, Rolling starts are the secret especially after a certain age
That sounds a really good work around to avoid hamstring pulls!
I have been running the wrong way my whole life til I watched this Video. Thanks for this great video. Love it. Thank you Mark Sisson and CZcams. 😉
Thank you for the science behind sprinting that I really never knew or wasn’t taught about when I did sports back in the day. This is some very vital information even for the MMA world that we can use sprints to mimic moments inside the cage. Thank you again!
Great video. I appreciate that you explained why and how it works.
I've seen and done this before, though when I learned about this, it was called SMIT - Supra-Maximal Interval Training.
A nice stationary alternative for sprinting is burpee push-up jack + tuck jump.
Very true. I was a sprinter in hs and we had a set number of sprints to do. Wanting to get it over with and go home the sprinters were wanting to go one after another. Our coach wouldn't let us though. He made us wait until our breathing was back to normal before performing each sprint. So yeah, he's absolutely right. Explosion is trained when well rested and recovered for max exertion.
Thanks for the advice. Gonna try it
Perfect! My first go is this Saturday!
Excellent video. Really changed my thinking about HIIT and how it actually reduces performance.
Excellent video! Thanks
Brilliant, thanks, just the information I was looking for.
It pays to periodically update oneself of the latest recommendation/updates to sprint work outs. I was performing one minute sprints with two minutes rest and doing six of them. Now with this update I am doing eight 20 second sprints with one minute rest much better! Thanks Brad Kearns!
I run up four flights of stairs in my apartment building in 30 seconds, walk down in 60 seconds. I get 5 circuits done in 10 minutes. 2 or 3x per week.
BPM 120. Drenched in sweat.
Thanx Brad and Mark. 😁
please stop,
you keep waking me up at 1am
I'm just starting to sprint, have never done it before. This video was very helpful, thanks!!!
So much good info there. Thank you sir.
Bravo.Great job.thanks so much. Nouredine
Fantastic info thank you
This whole HIIT is rarely done properly because people do not have the base cardio to keep the same intensity 8 times. Because of this it is a very stressful, unpleasant experience and they end up avoiding it.
Thank you for this video . Great information 👏👏
Awesome video, thank you.
Now I just do 3 hill sprints. My hams don't like speed sprints in recent years.
Thank you Walter Payton, RIP.
Maranantha
@Alonzo Cameron I'm glad I just saw your post. I stopped for a while and need to restart, just needed a nudge. Thanks.
Sweetie, tweak your nutrition. What are you consuming
Exactly
I had hamstrings issues for a while when I started sprinting, but just a few weeks of simplified reverse nordic curls twice a week solved the problem
1:6 ratio works for me. Im a XC skier and Im using my classic skis with poles on astroturf. Tough as you have to consider some technique and balance, but way easier on joints as skis are cambered
Solid explanation with progressive overload ranges. Ty.
Dont know why it took 5 videos to get the info I wanted. All was about proper form because pro athletes. I dont give a crap about that. Sprint is a sprint ill worry about that later.
100% FACTS - been wrestling with the same ideas. Thanks
For trained sprinters speed work of 240-360 metres per session are recommended, and less when sprints are 100 % intensity.
Thanks Mark. Never heard of HIRT before. But it sure sounds less "hurtful" than HIIT. HIIT Is great but it’s true that over time, your peaks get lower and lower. It becomes exhausting and you feel it’s difficult to do it the next day. I’ll try this. Thanks.
This was really helpful, thank you
This is really useful, I always wanted to sprint but read many things not so great about HIIT. I'm trying this method.
Thanks a lot, sir!🤩
Hi Brad, love this workout. In your opinion would some kind of stretch be appropriate for after sprinting so as to best support the overall goal?
Great info, cheers.
Excellent advice
Easy and fun!
Great content.
This was brilliant 👍
Excellent explanations
Thank you!!
Amazing video! proper way to do HIIT (HIRT)
Thank you sir 😊
Love this!! My daughter plays softball and her coach gave her constructive criticism to improve her baserunning speed. Home to 1st base is 60 ft. Should she run 60ft sprints?
Good Information
Great stuff!!!
Amazing video I added sprints at least 2 to 3 times a week 15 seconds and then 1 minute rest, if I decide to do it 3 times 1 day a week I found a soccer field with a hill and do six uphill sprints
I do my sprints on a recumbent bike twice a week, 8 sprints for 15 seconds and 60 seconds rest. I do level 3 and 1 for rest, but will increase based on conditioning.
Weather app said now is good weather for a run. Guess I'll try this out. Thanks!
Update?
super helpful video
thanks
Thanks for the video , I have a question as it seems my calfs dissagree at my current condition , have you seen people try HIIT Sprint on a rebounder working up to doing it outdoors or as an alternative for winter time ?
Thank you. Nice video. what is the maximum number of days you can do this before encountering CNS problems?
as someone with Fibromyalgia I've found HIIT to really exhaust my nervous system (boom and bust = not great for consistency 😣) so imma gonna try this and see if it works better for me. thank you! 😊
How did it go?
i think so also @@user-op8lh8nr8i
Been doing 45 second intervals with 2 min slow jog rest. Gonna switch to this and do 15 second sprints with a minute jog. Thanks
I just tried this and it was really fun
It’s hard lol
this is gold
Great vid! I do 4 x 15sec but I just started... i am wondering how often per week should I do sprint training?
Thank you. I will try this, instead of Hiit that can be too exhausting.
What a great concept! I get damaged easily when I run. I think because I go too far with no real training. That said, I do callisthenics and swimming. What would be a good way to integrate these sprints? Only do them on a given day?
That's hilarious. Just discovered Brad Kearns on the Food Lies podcast and here he his again!!! Crushing it
I ran my first interval today. Will take some rest before continuing my second interval tomorrow.
Love the concept and will put into practice, out of interest as this isn't an area of expertise for me, yes I'm sporty and do lots of exercise but I never got down into the granular of it all. How would you look to train lactic threshold with this approach? Just out of interest as it's something I'm looking to increase but at 32 my body can only take so much hammering as I'm not a full time athlete 😂
So I have been doing it right all along by having long rests between my kata sets. You vid helps absolve residual guilt. 😅
My house is at the top of a 100m 7-degree sloped street. I normally try to do about 10x50m sprints (about 10sec) on that - it excites the local dogs, I'll tell you that much! Its starting to get easy though, so might have to increase the distance!
Just subbed, good channel. 👍
I'm doing sprints for muay thai training. I'm a little older but thus make more sense to me. Especially if I'm getting tired from jogging or just don't have ti m e for a real run.
Pretty cool info!
At 60yrs old I just started to try sprinting.. I've always exercised but fitness has always been my achilles heel! and I've always overtrained!
First Sunday did 8 sprints of 20s with 1min rests.. felt hard but good. (Not fast.. but as fast as I could go!!)
Next Sunday one week later tried again and didn't feel great to start with and only managed to do 6 sprints. They were a tad quicker but my HRMax was lower (couldn't reach the max I should have been able to!) and I couldn't push myself any more. I stopped because the last sprints were just hanging on and deteriorating with no higher HRMax.
So this bit of information is very interesting to me and I will give this a go and monitor how it feels and hope to make progress with it. MT.
Are you rest periods long enough ? In the vid they advise for at least 3 minutes...
I've been doing these style of workouts since 2001. I find that I can do 3, maybe 4 reps in a workout when they are sprints or hurdles. My sprint distances are 30, 80 and 100m, typically. When I do long Jump or Triple Jump workouts, I can do 5-6 reps of good quality jumps. When I do Shot Put, Discus or Javelin workouts, I can get more than 20 reps before my performance suffers. I am 50 years old and compete in Masters Track and Field. My rest intervals for sprints used to be 3 minutes, but now that I am 50, am finding my rest intervals to be 4 to 6 minutes. My rest intervals for jumps and throws are significantly shorter, about 45 seconds to 3 minutes. There are people my age who can do more volume of training. I am not suggesting that my method is the correct "formula". I am just saying what works for me.
Hi Brad, great stuff. In your opinion would sprinting in the sand almost double the workout.. say doing just 3-4 sprints = 6 or 7 sprints?
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@4:28 to 4:30 I'm not a runner, per se. I always loved sprinting and I did, for a time in my late 20's, spend a bit of time working on my running technique...trying to make it more efficient. I remember my sister seeing me running one time and she said I looked like I "had a stick up my ass." Lol. I always took that as an insult...like I looked dorky or something, but watching an elite runner....I see that maybe I was doing something right. Look at the man's head in those couple seconds. For all the storm going on in his feet, his head is sailing perfectly level. That is efficiency!
Question… due to previous injuries in can’t hit the track. Can you do on the spot running alternate days and then on opposite days do simulated punching bag? Or still only do this explosive heart rate say 3x per week.
A bit confused if this is about heart rate only or classic muscle recovery (hence my question of arms arms on alternating days)
Excellent video
Dr. Sean Omara advocates sprinting to eliminate visceral fat.
What do you do if your body is done at four sets or six sets? Is it better to do grinding type exercise as opposed to some plyo or ballistic stuff?
Good explanation. Now I know what happen to my muscles (got numb on the 4'th day). I think I have to rest until my legs are fully recover.
Looks great. I’m a beach volleyball player and I’d like to sprint on sand. I have access to two side by side courts - not enough space for a 10-20 sec sprint. What are your thoughts on doing some sort of ladder for sprints? There and back, shuttle-style.
Honestly it doesn’t have to be springs.
You can do this technique even for push ups or anything else.
The point is to give maximal effort for 10-20 secs and rest for 1-3 mins and repeat.
If you absolutely want to sprint and dont have enough space for a straight line sprint, just run in circles. Cheers
This is an interesting work out. I have been doing Spenga workouts for a few years - basically a HIIT routine with longer 'go' period and shorter rest. I push myself (at 66) very hard, but I am usually really tired and sore the next day - sometimes, VERY tired. The Spenga classes are 45 min or 1 hr. depending on the format. I like the Spenga classes, but I may start taking one of the 3 weekly workouts and making it a HIRT workout. I would like to see my fatigue level the next day or so. I am an ex-100 meters (yards in my day) and 200 meters guy, so the idea of running full out for 10 - 20 seconds is not at all daunting.
This counters the current VO2 Max wisdom which says 2-4 minutes at the highest HR you can attain is what improves VO2 Max...which is linked to a reduction in all cause mortality as we age. I am sure the short sprints with long rest periods are physiologically beneficial in some way - heart rate variability? But what do they contribute to longevity?
Wonder if i can add sprinting to gym work(weights) and how to ?
Awesome vid thanks! If this was the only cardio I did would that be sufficient?
If you're consistent with it it seems from the science that it is super effective and more than sufficient. Look at the bodies of olympic sprinters. Nuf said
Yes! Went from 12 reps to 8
Yes! Thanks for this video. I'm more and more convinced that besides jogging, people should start also sprinting! I mean... You should still jog shorter distances in milder tempo few times a week but it seems to me that some people took it too seriously with that weekend amateur marathon races and forgot that long distance running can have devastating effects for your health. What latest reasearch shows is that you need to increase VO2max for extending your life and long distance runs are definitely not effective for that.
Also if you look how top sprinters looks like vs how long distance runners looks like, we both know who looks much better and healthier.
The "men of culture" definitely don't flock to the marathon runner videos.😂😂😂
Sprints + zone 2, best combo for increasing heart pump volume, strength, and mitochondria density.
@@mikafoxx2717 Yes! Absolutely.
I'm sold bro let's do this
Thanks! I was wondering how people do these repetition thing. I can’t do a decent 2nd sprint after burning all in the 1st.
You need base cardio which would be running,biking, etc., in zone 2 of your heart rate.for extended periods of time (60 to 90 minutes)
@@Lehmann108need it for what? To boost sprint rounds being as strong
Nice
How many Days a week would you sprint like this ? A thought just popped up in my head. When the bad weather comes after this summer. I can use a job rope in the garage. Do four or six sets of 10 seconds all out.
I am exercising for 400 meters route and I am going to the gym. I do workout one day and on rest day I am going for a running exercise. I run for 1 minute and resting till I feel better and catch my breath, having a good rest. One day of this exercise I am doing like 7 or 8 sprints and ending it cooling movements. Is it good or should I do different exercise?
What stretches do you recommend for after the session?
Is it advisable to perform more intervals, say up to 10 or 12 once we are accustomed to doing 8. Or is this too taxing for our bodies?
Now, to find the balance between this smart and scientific coaching, and David Goggins/Cam Hanes
Im a 59 year old female. Lift weights 5 times a week. Excellent shape, 110 lbs. Lower back issues however. Can i do this on a rebounder, or some other way, with same results? Your suggestions? Thanks!