How to determine the appropriate HIIT ?

[uk gearmuncher]

1) I understood from Steve Seilers publications that polarized training is the most efficient training method.

2) Currently I roughly follow Petes Plan training plan (https://thepeteplan.wordpress.com/the-pete-plan/), which is roughly based on the wolverine plan. Are these plans using the polarized method or can they be optimized with respect to polarized training?

1) That's not what he said nor (more crucially) what his research says. The 80/20 was purely a reflection of how elite athletes have trained in the past, not that it was the 'best' way (nor the most optimal). That's a subtle difference that is getting lost in the fitness media. Whilst training that way has benefits, it has many limitations too. The issue is that (that lime many methods before) people are using the polarised method as a magic bullet solution. In my view, for elites in most sports, 80/20 is a self fulfilling prophecy because its all but impossible to get a different distribution of work when you start with time and mileage as some of the sports key metrics.

2) Those plans use a pyramidal approach, not a polarised one.

[hjs]

Roughly linked to this, some of would find this article interesting: https://hiitscience.com/hiit-your-physi ... int-kayak/

The book itself on this sight is hard going but very interesting. If it’s right, some thinking of interval training on this site is potentially outdated.

There is a problem with very short rest intervals. Will give lots of starts which is very tough on the back. A thing to consider.

Whilst I don't disagree, a rolling start prior to the short interval start may well be best here to help alleviate the torque spikes. The efficacy of the format of these sessions shouldn't be discounted.

If you do 15/15 on off, you really have no time to start out easy, you only take 7/8 strokes before you stop again.

Other point, canoe is 500/1k races. So raw speed is much more important, races are a lot shorter.

[lancecampeau]

My rule for HIIT sessions is simple... keep the break period equal or less then the work period.

The 5 x 750m/1:00r done at 2K PB pace + 10 seconds is my favorite workout... short and punchy

My 2K PB pace is a 1:43.3 so I usually do this HIIT session at around 1:53. Also try 6 reps @ +9 sec if you're feeling up for it.

[sjors]

My rule for HIIT sessions is simple... keep the break period equal or less then the work period.

The 5 x 750m/1:00r done at 2K PB pace + 10 seconds is my favorite workout... short and punchy

My 2K PB pace is a 1:43.3 so I usually do this HIIT session at around 1:53. Also try 6 reps @ +9 sec if you're feeling up for it.

If 8 x 500m/1:00r at 2k at PB-pace + 0 seconds is the norm. Than 5 x 750m/1:00r done at 2K PB pace + 10 seconds seems to me very slow. I would suggest + 5 seconds

[hjs]

My rule for HIIT sessions is simple... keep the break period equal or less then the work period.

The 5 x 750m/1:00r done at 2K PB pace + 10 seconds is my favorite workout... short and punchy

My 2K PB pace is a 1:43.3 so I usually do this HIIT session at around 1:53. Also try 6 reps @ +9 sec if you're feeling up for it.

If 8 x 500m/1:00r at 2k at PB-pace + 0 seconds is the norm. Than 5 x 750m/1:00r done at 2K PB pace + 10 seconds seems to me very slow. I would suggest + 5 seconds

A 5k is roughly 2k plus 6/7 seconds, 3750m with rest can be done a lot faster. 2k plus 2 sounds about right, plus 10 is really easy, thats more 10k pace. Has nothing to do with HiiT

[uk gearmuncher]

There is a problem with very short rest intervals. Will give lots of starts which is very tough on the back. A thing to consider.

Whilst I don't disagree, a rolling start prior to the short interval start may well be best here to help alleviate the torque spikes. The efficacy of the format of these sessions shouldn't be discounted.

If you do 15/15 on off, you really have no time to start out easy, you only take 7/8 strokes before you stop again.

Other point, canoe is 500/1k races. So raw speed is much more important, races are a lot shorter.

I’d have to suggest reading the book as it would take too long to explain here but the gains of such a session (physiologically speaking) are not really just about speed. You can get a cracking sports specific time in zone though. To address your concern though, I’d probably prescribe something initially like 40 seconds on, 20 seconds off with a passive recovery. Seek the book out - it’s a cracking read Utilising the latest research on interval session design and prescription. Page 311 onwards actually has a whole chapter on rowing training devoted to it.

[lancecampeau]

My rule for HIIT sessions is simple... keep the break period equal or less then the work period.

The 5 x 750m/1:00r done at 2K PB pace + 10 seconds is my favorite workout... short and punchy

My 2K PB pace is a 1:43.3 so I usually do this HIIT session at around 1:53. Also try 6 reps @ +9 sec if you're feeling up for it.

If 8 x 500m/1:00r at 2k at PB-pace + 0 seconds is the norm. Than 5 x 750m/1:00r done at 2K PB pace + 10 seconds seems to me very slow. I would suggest + 5 seconds

A 5k is roughly 2k plus 6/7 seconds, 3750m with rest can be done a lot faster. 2k plus 2 sounds about right, plus 10 is really easy, thats more 10k pace. Has nothing to do with HiiT

I didn't say it was the best workout... I said it was my favorite workout.

[hjs]

I didn't say it was the best workout... I said it was my favorite workout.

It being posted as a Hiit could be confusing Lance, if you like it, its absolute fine, but imo its not training, but more exercise. As a training, not fast nor long enough, so it certainly does wake you up. But I would almost call it a good warm up.

[hjs]

I’d have to suggest reading the book as it would take too long to explain here but the gains of such a session (physiologically speaking) are not really just about speed. You can get a cracking sports specific time in zone though. To address your concern though, I’d probably prescribe something initially like 40 seconds on, 20 seconds off with a passive recovery. Seek the book out - it’s a cracking read Utilising the latest research on interval session design and prescription. Page 311 onwards actually has a whole chapter on rowing training devoted to it.

40/20 would be more doable riskwise.

[hjs]

And talking about a different Hiit or speedsession. Not done this one myself.

Session is 2x4k rest 5 min.

Its 5 strokes to reach goalpace, roughly 2k or a tad slower, 12 strokes keeping the pace, 5 strokes paddle. So 22 strokes a cycle.
Repeat this untill the pm reads zero.

Think this will get the hf rapidly. And tough to finish even, keeping the pace.

[sjors]

And talking about a different Hiit or speedsession. Not done this one myself.

Session is 2x4k rest 5 min.

Its 5 strokes to reach goalpace, roughly 2k or a tad slower, 12 strokes keeping the pace, 5 strokes paddle. So 22 strokes a cycle.
Repeat this untill the pm reads zero.

Think this will get the hf rapidly. And tough to finish even, keeping the pace.

Variety is the spice of life.

[sjors]

And talking about a different Hiit or speedsession. Not done this one myself.

Session is 2x4k rest 5 min.

Its 5 strokes to reach goalpace, roughly 2k or a tad slower, 12 strokes keeping the pace, 5 strokes paddle. So 22 strokes a cycle.
Repeat this untill the pm reads zero.

Think this will get the hf rapidly. And tough to finish even, keeping the pace.

Variety is the spice of life.

I tried this workout today. It was not a doable workout for me. I adjusted in a small manner so counting strokes was easier. I did 5 to reach 2k pace 10 at 2k pace and 5 paddle. So a cycle of 20. After 1200m I stopped. Average pace until then 1:46,5. 2k pace 1:40. This is because the first 2 of the 5 paddle strokes are still at 2k fading pace. So after 3 strokes I had te build op pace again. So to hard. Or did I understand you wrong Henry?

[hjs]

And talking about a different Hiit or speedsession. Not done this one myself.

Session is 2x4k rest 5 min.

Its 5 strokes to reach goalpace, roughly 2k or a tad slower, 12 strokes keeping the pace, 5 strokes paddle. So 22 strokes a cycle.
Repeat this untill the pm reads zero.

Think this will get the hf rapidly. And tough to finish even, keeping the pace.

Variety is the spice of life.

I tried this workout today. It was not a doable workout for me. I adjusted in a small manner so counting strokes was easier. I did 5 to reach 2k pace 10 at 2k pace and 5 paddle. So a cycle of 20. After 1200m I stopped. Average pace until then 1:46,5. 2k pace 1:40. This is because the first 2 of the 5 paddle strokes are still at 2k fading pace. So after 3 strokes I had te build op pace again. So to hard. Or did I understand you wrong Henry?

You got it right Siebe, I already thought this would be very tough to do. Think 2k speed is a bit to much and or the number of paddle strokes should be more. And also read “paddle” as just moving up and down, but with very little power.
And say you do 5 paddle strokes at rate 20, that would be only 15 seconds.
And say, the 5 to pace and 10 on pace rate 30, that would be 30 seconds.

So very roughly talking 30 seconds on, 15 off. But like I said not done it myself yet, but can,t say how it feels yet