HIIT, Heart rate, and length

[Dominader786]

For HIIT, what should the target heart rate be (what percent of max)? Also, during walking/jogging intervals, what should your heart rate fall down to?

I've been doing 30 sec sprint, 30 sec jog on Elliptical and my heart rate hits about 165 (I'm 24 years old) and drops down to 150 right before I pick it up again. Should this be changed to 30 sec sprint, 1 min jog?

[.aeterna]

HIIT is flexible in that alot of it is really up to you,

the important aspect is that you dont look at numbers when at the 'high intensity interval.' essentially you are supposed to be running your off ass at 110%.

keeping the 'low intensity interval' to 30secs-1min is perfectly fine

HIIT requires immense mental strength, so as long as you push yourself hard, then you will get quick results.