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  1. #1
    Registered User joeyrey's Avatar
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    Sprints on a treadmill

    I was wondering what speed sprints should be if you were on a treadmill? Im sorta doing HIIT so i would do 2 minutes jogging @ 5.5, then sprints @ 9.0 >> for about 20 minutes. How fast do you guys sprint on treadmills?
    Last edited by joeyrey; 10-06-2010 at 10:27 AM. Reason: correction: jogging @ 5.5 for 2 minutes........ then sprints @ 9.0 for 1 minute.... do this for 20 minutes
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  2. #2
    Registered User candyismycarb's Avatar
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    I use the hill setting and a 16 pound weighted vest and go slow
    no sprinting for me
    have hand injury -sorry for so many typos
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    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    i hate sprinting on a tredmill, my preferred method is uphill. little bit safer, and u have control of starting and stopping and such
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    Registered User joeyrey's Avatar
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    yea i used to be in firefighting, and we would carry 40+ pound backpacks and hike steep hills. that right there made me breath like i was running sprints and my heartrate was damn near my max
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    Sprint outside instead. Suicides are great for becoming more agile too.

    you can really hurt yourself if you fall so make sure to wear the safety thing. Or just do the uphill suggestion. Better safe than sorry.
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    Originally Posted by joeyrey View Post
    I was wondering what speed sprints should be if you were on a treadmill? Im sorta doing HIIT so i would do 2 minutes jogging @ 5.5, then sprints @ 9.0 >> for about 20 minutes. How fast do you guys sprint on treadmills?
    9 at a 7 incline ....90 sec sprints 120 sec walk , repeat for 3 -4 miles
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    Registered User x31234's Avatar
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    I do HIIT and its a little harder to do it on the treadmill, but its more convenient for me

    I do a 9.0 30 Second sprint, walk for 90 seconds rinse and repeat 6-8 times
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  8. #8
    Registered User jakethesnake0413's Avatar
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    I do similar, 5.5 or around, go up to 9, sometimes do 1 min at 5.5, 45 secs at 9. I also do incline work, I.e 30-35 mins from incline 5-15, each minute I go up 1 after a five minute warm up
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  9. #9
    Registered User Majortom420's Avatar
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    9 MPH is not sprinting... The machines at my gym go to 14MPH and I usually use that setting.

    14MPH 30 seconds, 1 minute rest for 8-10 cycles.

    Tuesdays, Wednesdays and Saturdays

    The point of HIIT is to feel like you're ****ing dying, using every hydrogen,nitrogen and oxygen molecule in your lungs at 100%

    Hell, Ben Johnson reaches 23 MPH.
    Last edited by Majortom420; 10-07-2010 at 12:24 PM.
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  10. #10
    Registered User kikinz24's Avatar
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    Originally Posted by Majortom420 View Post
    9 MPH is not sprinting... The machines at my gym go to 14MPH and I usually use that setting.

    14MPH 30 seconds, 1 minute rest for 8-10 cycles.

    Tuesdays, Wednesdays and Saturdays

    The point of HIIT is to feel like you're ****ing dying, using every hydrogen,nitrogen and oxygen molecule in your lungs at 100%
    9mph is sprinting if you are shorter. Hell I go 10.5 and I'm balls to the wall and I'm 5'11. I got 90sec jog 1 min sprint . To 15min then 60 jog and60 second sprint up to 20min usually weni get off I feel like ima puke
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  11. #11
    Registered User Majortom420's Avatar
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    Originally Posted by kikinz24 View Post
    9mph is sprinting if you are shorter. Hell I go 10.5 and I'm balls to the wall and I'm 5'11. I got 90sec jog 1 min sprint . To 15min then 60 jog and60 second sprint up to 20min usually weni get off I feel like ima puke
    Your whole HIIT session shouldn't be longer than 20 minutes in total, you risk catabolizing muscle. Anyways we're the same height you must have short legs
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    Originally Posted by joeyrey View Post
    I was wondering what speed sprints should be if you were on a treadmill? Im sorta doing HIIT so i would do 2 minutes jogging @ 5.5, then sprints @ 9.0 >> for about 20 minutes. How fast do you guys sprint on treadmills?
    It depends what your body can handle on both speed & distance. If 9.0 is tough then start there. If it's too easy increase the speed and/or the incline. The idea is to push your limits.

    Because of my size, I have to keep the treadmill above a 2% grade to prevent skipping. I usually do 5.8 as a job for 1 minute and 12.0 as a sprint for 30-40 secs for a total of 15 mins.

    You can also try the stair machine. There are good interval settings on there and it is easy to adjust in the middle of the workout if you need to.
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  13. #13
    Registered User kikinz24's Avatar
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    Originally Posted by Majortom420 View Post
    Your whole HIIT session shouldn't be longer than 20 minutes in total, you risk catabolizing muscle. Anyways we're the same height you must have short legs
    I only go 20 min total . I do 90 second job and 60 spring for the first 15 min then 60 and 60 for the last 5 min. Total 20 min. Then a 2 min cool down walk. I do have shorter legs my torso is the longst part of me.
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    Originally Posted by x31234 View Post
    I do HIIT and its a little harder to do it on the treadmill, but its more convenient for me

    I do a 9.0 30 Second sprint, walk for 90 seconds rinse and repeat 6-8 times
    This sounds better for me to start versus what others are saying.
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