HIIT/ Tabata

[hjs]

2:15 is about 140W, so in 45 minutes you delivered 140x45x60 Ws work, burning in total about 4 times as much chemical energy, or 0.45 kWh, say 40 g dry fat. Getting fit a is a long job.

40 gram fat, or roughly 360 kcal. So one snack and you lost nothing.

Discipline in the *** DELETE - SPAM *** is number one.

Harder efforts or weights have a bigger epoc effect, afterburning of energy due to the need to repair the body after micro trauma caused by the workload.

[badge48]

2:15 is about 140W, so in 45 minutes you delivered 140x45x60 Ws work, burning in total about 4 times as much chemical energy, or 0.45 kWh, say 40 g dry fat. Getting fit a is a long job.

Sure is. Getting fat takes time so same in reverse!!

Should I be working harder for 10k? For fat burn ignoring increasing fitness.

[jamesg]

Should I be working harder for 10k

HR 150 for 45 minutes would suggest you're working hard enough for now.
With a month or two of similar work with HR, Watts and Rating all under control and recorded, watching your ratios W/kg, W/HR, W/Rating will show what's happening and what next.