HIIT vs HIRT | How to Do a Sprint Workout the RIGHT Way

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.

[@TruePhil]

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

[@airkuna]

We saw the video too.. not necessary to write it down.

[@zayd7282]

​​@@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.

[@zayd7282]

Thx for your effort

[@TreezRainAndSunshine]

Much thanks for the quick reference overview for us super busy but interested people!

[@Nicholas-m8f]

Thx!

[@OscarGonzalez-ih1vc]

This guy is in better shape than the average 21 year old. Good for you coach

[@bobafett5323]

Sad thing is that he IS 21 years old….

[@batissta44]

@@bobafett5323 more like 51

[@fp_awesome]

No doubt he is. I'm a sprint interval convert now!

[@camdyndash6000]

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.

[@prestonhunter6709]

@Camdyn Dash Instablaster =)

[@M231231]

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.

[@cocainecarl7814]

You call it SHIT huh 😂

[@expodemita]

Could you explain more the method?

[@M231231]

@@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.

[@expodemita]

@@M231231 thx friend

[@benjamingruder4875]

@@M231231 Did driving a truck for a living make your hips really stiff?

[@Squabblebottom123]

Wow, so glad to find someone who preaches the importance of proper rest between intervals/sets. Not enough people understand this concept for training!

[@caioaugusto3138]

I've always been afraid of resting too much. Probably that's why HIIT didn't work for me initially.

[@MNaeem5]

We have been led to believe (many times by crossfit like videos) that one needs to be almost dying during a intense workout.

[@therespectedlex9794]

It can often help you to sleep and feel better. Running is running. No?

[@frank-ko6de]

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.

[@RobinChee]

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.

[@someguyusa]

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.

[@RobinChee]

@@someguyusa Thanks for the very useful explanation.

[@powskier]

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.

[@RobinChee]

@@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.

[@carlost9454]

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.

[@sofarleftturnigright]

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.

[@fakerzdan]

I've read that backwards walking pulling a sled can be really beneficial for your knees. Might help improve your sprints.

[@blackcatsarenopussies]

Yes, Rolling starts are the secret especially after a certain age

[@michaelfranks8379]

That sounds a really good work around to avoid hamstring pulls!

[@scottallen6227]

That's exactly what Dr Sean O'mara says to do if you're older. Take your time to get up to full speed.

[@lxf9914]

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.

[@Marigold-ip3gw]

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 ❤

[@cjlane5677]

Congratulations! May we both have many victories to come, wishing you well

[@user-vd3lv9fw3c]

My philosophy is have fun. Listen to my body. I sprint or skip or hop or jump whenever I feel like. Best core workout- pump my arms- my heart is fully worked!

[@donphillips4635]

This is the most practical workout advice I have ever heard!

[@deejay8403]

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.

[@michaelterrell5061]

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.

[@dantana5774]

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.

[@dalequale9365]

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. 😁

[@MrSidReal]

please stop, you keep waking me up at 1am

[@Tomato_Dragonzord]

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.

[@Juiceian100]

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.👍

[@Bintjax]

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!

[@denelektrieker6851]

When I sprint I also pay attention to my arm and head movement. It saves energy. Thank you for this video !

[@designsbycookie]

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! 😊

[@ehaitem]

How did it go?

[@ehaitem]

i think so also @user-op8lh8nr8i

[@johnnwako2488]

For trained sprinters speed work of 240-360 metres per session are recommended, and less when sprints are 100 % intensity.

[@davidgay445]

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!

[@peterwoods35]

Excellent video. Really changed my thinking about HIIT and how it actually reduces performance.

[@eduardodelmoral8737]

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!

[@billytheweasel]

Now I just do 3 hill sprints. My hams don't like speed sprints in recent years. Thank you Walter Payton, RIP.

[@eyetineetee]

Maranantha

[@billytheweasel]

@Alonzo Cameron I'm glad I just saw your post. I stopped for a while and need to restart, just needed a nudge. Thanks.

[@hazeltate6614]

Sweetie, tweak your nutrition. What are you consuming Exactly

[@RobinChee]

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

[@davidogan]

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.

[@GregPaxson]

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 .

[@24carrotgold8]

Dr. Sean Omara advocates sprinting to eliminate visceral fat.

[@brianjanssens8020]

I just did my first Sprint Interval Training. 5 minutes of jogging to warm up, 20 second all out sprint, then 4 minutes of rest/walking and then repeat the sprints 5 times.

[@Lehmann108]

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.

[@irvinquijano]

Profe, as we politely call our elders in Latin America, please teach me your ways. And yes, I’m serious. I’ve been trying to learn how to spring properly and how to train, but you nailed it when you say sometimes we do too much that 24 to 48 hrs later we are baggy and lazy and just want to eat everything.

[@atikameg73]

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.

[@Celandur]

This sounds like the “greasing the groove” training I heard Pavel Tsatsouline talk about. Never thought of using the idea for sprinting; I will now!

[@PassRush49]

Sprint training is great for building the muscles of the thighs and butt, and for fat loss, in general. I would never sprint on asphalt or concrete, through; it's too hard on the joints. I prefer to do them on softer ground, like the beach or on football/soccer fields.

[@Fire91ful]

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.

[@kervinSanjiv]

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 KZbin. 😉

[@johnminkishere]

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

[@deetrain5890]

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.

[@094340]

Looks like you're doing 60's or 70's, which makes sense if you want to stay in that 10-20 second range. I'm just starting, so my workout is a bit different right now. I'm walking the track and doing a 50 yard dash on the front side...repeat 8 times. It takes me approximately 3 minutes to get back to the sprint phase, but I want the extra steps, and need the extra time to go full blast again. Yeah, I know I need to extend my distance to 60 yards, and decrease my recovery by about a minute, but for right now it's still a workout that feels good. Thanks for the video.

[@bourbakis]

So I have been doing it right all along by having long rests between my kata sets. You vid helps absolve residual guilt. 😅

[@094340]

Guilt? I know you're just joking, but you should be proud of yourself for doing any exercise at all, most people think getting up from their couches and opening the refrigerator is exercise. I'm just starting, so what I'm doing is walking the track, then sprinting 50 yards on the front side, repeat 8 times. I will increase the distance to 60 or 70 yards eventually, which will also cut back my rest interval, but for now it's a pretty damned good workout. Good luck man, stick with it.

[@harryv6752]

Short. Concise. Detailed. And to the point. Love it! 🤘

[@76MUTiger]

Brad, as a 70 yer old, I have done a little running in CrossFit, and lately broke out of a jog (say 20 min/mi pace) and into a solid stride (say a 10 min/mi pace). It felt great! I haven't run that fast in years. QUESTION: How do I build myself up to be able to do a sprint without tearing something (so I can do a sprint workout)?

[@dsh0066]

Not a Doc here, but in the process of rehabbing my Achilles. 2 people to lookup, Dr Sean O’Mara and KneesOverToes guy. Dr O’Mara will tell you the key to avoiding injury is to forgo the explosive “racing” start. Take 15yd or so to get into your sprint from a standstill. kneesovertoesguy will tell you that the ultimate rehab work is 10-15min daily walking backwards. He had rehabbed many an athletes blown knee this way, and at 35-ish he can dunk now with 2 knee replacements when he never could in highschool… hope that helps. You can walk backwards in your neighborhood, or his favorite is backwards on an unpowered treadmill. I have yet to figure out how to get one to move backwards under my own power.

[@tanyasites4890]

I'm just starting to sprint, have never done it before. This video was very helpful, thanks!!!

[@B727X]

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

[@Lumencraft-]

Great video. I appreciate that you explained why and how it works.

[@MrCageCat]

I did my first sprinting workout in weeks last week, after warming up for 20 minutes at home. I proceeded to walk for a block, ran slowly for a block, then sprinted for 10 seconds, ran slowly for a block and went back to walking for a block, running slowly for a block and sprinting for 10 second again. Did 3 sprints in total. A week later my thighs are still sore. Think I overdid it. Been trying to get them to heal by doing light leg exercises every now and then. Going to go for a light run this morning to get the blood into them and help heal them.

[@art-tb3um]

Sprint at 85-90 percent effort

[@fly1327]

I've had to learn this the hard way. Avoiding overtraining is key. I need more time recovering from all out 100m sprints than the HIIT 'formulas' say, for me something like 1.5 - 2 minutes between 100% efforts, so they're really 100%. When I've done enough and am wearing down, I stop. Pushing further means spending several days (at least) recovering, tired, and hungry - A good recipe for failure, been there. Training frequency is way less than I first imagined, me thinking initially I could do this 4 times a week. I'm laughing as I type this remembering the debilitating chronic fatigue, including susceptibility to colds and flu. But do I recommend doing this? Absolutely, but start MUCH more lightly than your ego might be expecting, but like me I already know you won't, you'll see ;-)

[@chiefoverlord6077]

I intend on doing sprints soon. May I ask for you to suggest the number of times I should sprint weekly? I have started running for a month, making a decent 7km in 30 minutes. Im hoping that through sprinting I can burn more excess fat in a shorter period of time.

[@fly1327]

@@chiefoverlord6077 I'd start with a single session a week and see how you feel, then up it. You already running will make it easier ;-)

[@texasjmd]

Agree. I will sometimes do all out sprints on an air bike for 15 seconds. But I have to rest at least 2 minutes between sets. I couldn’t imagine doing 100 meter sprints and only resting a minute. Maybe after doing them awhile…

[@fly1327]

@@texasjmd Nope, rest longer (meaning walk) or you'll quickly burn out. Time doesn't matter, it's all about full recovery, even if it takes 5 minutes after 100M. Of course, I'm in my mid 60's, so WTF do I know? Have fun!

[@texasjmd]

@@fly1327 I’m not too far behind you in my 50s. Sounds like good advice. I was worried that resting too long was counterproductive, but it sounds like it’s better to rest a little longer and be recovered enough to put in the proper effort on subsequent intervals

[@landonnorris2286]

I just tried this and it was really fun

[@Ryantheman2023]

It’s hard lol

[@uberdonkey9721]

Rest intervals really interesting me at the moment. Insufficient rest definitely seems to improve psychological toughness. However physical performance improvement just doesn't improve as fast when you're not allowing recovery.

[@IsaacCordingley]

it's weird, I've recently just started sprinting again and intuitively I have been sticking to 7-9 x 100m sprints in about a 30 minute window including warmup and cooldown. Which sort of aligns with what you teach here. Couple that with forcing myself to breath deep into my belly rather than keeping it up high in my chest really helps with feeling good after the workout.

[@frysebox1]

Exact same. I am new to running apart from casually jogging every now and then, but I have lifted on and off with various levels of seriousness for over a decade. I sort of accidentally leaned out over the past year and got interested in more endurance focused stuff, but still preferring high intensity short duration. Between working sets on heavy compound exercises when lifting, I'll often sit on my ass for 4-8 minutes, because it's not about "exhaustion" or some misguided sense of "working hard", it's about the exact performance you can deliver in that set which is very easy to measure when lifting weights, and hopefully increase that the next time, continuously over the seasons while staying injury free. Took the same concept and applied it to interval sprinting at a smaller local track only sprinting the straights (might be 100m, I have no idea, but it feels like an appropriate distance to sprint), it's nice to hear that it's a thing in the running world as well.

[@missnurseeri]

Weather app said now is good weather for a run. Guess I'll try this out. Thanks!

[@ehaitem]

Update?

[@faceman7966]

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

[@SkyeRain212_7]

In sprint track training generally we rest exactly this way ..athletes sit around up 5mins in between depending on sprint distance 1 min /10 meters or so..as the coach I do it also.. I do 2 sets of 4@ 30m then walk around the track and. then I feel ready for the final set of four@ 30m 2x /week .

[@talori5417]

Perfect! My first go is this Saturday!

[@adammeade2300]

@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!

[@msantello1]

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?

[@mattank]

I ran my first interval today. Will take some rest before continuing my second interval tomorrow.

[@diegowushu]

This is really useful, I always wanted to sprint but read many things not so great about HIIT. I'm trying this method.

[@miked7703]

3 time world champion sprinter Pat Myaz had some valuable insight regarding HIIT training. HIIT hard and HIIT fast. He also mentioned that in 1972, a crack commando unit was sent to prison by a military court for a crime they didn't commit. These men promptly escaped from a maximum security stockade to the Los Angeles underground. Today, still wanted by the government they survive as soldiers of fortune. If you have a problem, if no one else can help, and if you can find them....maybe you can hire The A-Team.

[@patmull1]

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.

[@losfromla1480]

The "men of culture" definitely don't flock to the marathon runner videos.😂😂😂

[@mikafoxx2717]

Sprints + zone 2, best combo for increasing heart pump volume, strength, and mitochondria density.

[@patmull1]

@@mikafoxx2717 Yes! Absolutely.

[@Easygains29]

Thanks for the advice. Gonna try it

[@w00dsm4n2]

Now, to find the balance between this smart and scientific coaching, and David Goggins/Cam Hanes

[@zaluq]

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 ?

[@suesimmons926]

This HIRT protocol is a perfect example of an alactic, anti-glcolytic activity that avoids lactic acid buildup by taking advantage of the creatine phosphate energy cycle as expounded by Michael Deskevitich in his Barbell Strategy blogs. It has been life changing for me ... I cut my Tabata intervals from twenty to ten seconds with a full minute of rest between intervals instead of only ten seconds. I do uphill repeats that are easier on my joints. Tabata took a toll on my CNS that made restfull sleep difficult. I can do HIRT style training (with different exercises) every day without burnout!

[@suesimmons926]

Here's a link to Michael Deskevitch's blogs on the topic: www.barbellstrategy.com/blog/post--emys2-e3d2z

[@beryl8285]

I'm 66 and 10 years ago had competitive national level sprint times, but. then got knee injury. Did 6 sprint intervals today 10-15 seconds and slept for almost 9 hours. Maybe sprint training is the secret to good sleep!

[@davidmarham9272]

I run the stairs at the local parking garage, 5 flights of stairs 27-30 seconds bottom to top, then walk down and around the ramp, about 3 minutes repeat 5 times, i am 73 and feel great 👍.

[@mareeski8404]

Hope I get a response after 2yr...but my questions are: How many times per week? What do you do after this training day? Do you eat?...high protein intake? Carb? Can you do other workouts with this and how often? I know that's a lot but have been trying to figure out how to work this into my workout week. Thanks

[@allenacayce8521]

YES I ALSO HAVE THESE SAME QUESTIONS!!! Please someone answer!!!!

[@HaysOnYoutube]

Many say that you should rest at least 36 - 48 hours due to the intensity of this kind of workout. Same with when you do intense upper body workouts like deadlifts or chest press, they tend to say don't do it every day, maybe do it 2 or 3 times per week depending on your age and recovery speed, etc. Depends on your goals if you're trying to put on lean weight and muscle or lose weight and drop a few pounds. Doing these 8 set 10-20 second sprint workouts more than 3 or 4 times a week may lead to overtraining in my opinion and not adequate rest time.

[@HaysOnYoutube]

Not an expert myself just basing that off of articles I've read and trainers I've watched. 3 or 4 times a week may be ok if you want to be a pro athlete type sprinter. I'd do it only about 1 or 2 times per week myself because I don't want to lose too much weight and my metabolism is extremely fast.

[@HaysOnYoutube]

I think I'd do this workout on a friday or saturday as a cardio workout after doing lifting workouts the other days of the week. Or if you have a designated leg day maybe do it as your leg day workout.

[@fabiodellino5680]

0: 15 it an exercise although it helps to train to increase the weight force has the negative side since oblige the subject to hold the inclination and to have very low air fase. The air fase is fundamental to transfer the increased weight force from a leg to other leg...cycling does not emulate the sprint motion even because has no progressive overload and no air fase..I think it is one of those exercise made part of training in sprint useful as to hit the air...the point is not the duration of reps or the time of pauses rather 1. The best exercise with progressive overload who allow to produce that ideal increment of weight force and also abke to be transfered to other leg 4:35 and 2. The correct technic

[@Mr-ep2qi]

How often do you recommend doing this a week?

[@mikeoshrieh5169]

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.

[@mjhornidge]

Great content.

[@Cloppa2000]

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.

[@Mat_Gallusman]

Are you rest periods long enough ? In the vid they advise for at least 3 minutes...

[@jeffgarrison7056]

Wow!!! I was amazed by by how fast you could run!!! 😮 ....and then I realized that I was watching this video after listening to a slow talking podcast that I changed the playback speed to 2×... 😂HAHAHA😂

[@peepiepo]

I saw some research that said you should only do 2 of these sprints per session. More than that doesn't lead to any improvement. It's extraordinary if that is true

[@Bulldog19547]

His form.....uh, it's something, i'll say that.

[@TopStrikerMaverick]

Proper form proper storm! Is what I say.

[@americanonobrasil2128]

That's hilarious. Just discovered Brad Kearns on the Food Lies podcast and here he his again!!! Crushing it

[@alyw1988]

Fantastic info thank you

[@shmeagol]

This plus walking seems right and natural for the body.

[@Noipros]

3:07 Tell that to the 200m sprint committee before the next olympic games !

[@lq4657]

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!

[@Thetaquo]

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!

[@ShoalinGungfu]

Brad please write a book on your knowledge

[@lefterispanos9543]

So much good info there. Thank you sir.

[@vilasyang]

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.

[@realcorkdan]

gonna start back sprinting in the new year …. going to take a few weeks to warm up …. my avenue is a private road with an incline. it’s great and private. so i can suffer in silence for a few weeks

[@SubtleForces]

According to Garmin my fitness age is 20 or also more than 30 years younger than my biological age. Since Covid, I had to scrap the gym and turned to running. I gained cardio, but lost mustle mass. I am definitely interested in doing more short sprints and have now repeatedly heard about the 1-6 rest ratio. However, I worry that it requires good technique as shown in the video and am not sure whether this can be self-taught and there isn't too much of an injury risk if I start by myself, especially during the Canadian winter when my legs are almost always cold.

[@chadd980]

Assault runner treadmills are great for forcing you into better form. My good life has one. Gunna start this training right now on the assault runner

[@thewrightoknow]

Brilliant, thanks, just the information I was looking for.

[@DM-jt4rh]

100% FACTS - been wrestling with the same ideas. Thanks

[@benbander4838]

Great vid! I do 4 x 15sec but I just started... i am wondering how often per week should I do sprint training?

[@jessereed9262]

I tore myself up trying to do 8 sets of 30 secs with 1:00 rest.. like you said I did it but I was hurting for the next 2-3 days I'm gonna try the 10 secs for 1:00 thanks!

[@RobinChee]

How I do it is to sprint for 15-25s, then walk back slowly the exact same distance. Typically that takes me about 1.5-2 mins. By that walk, I have caught my breath and ready for the next sprint with full power. If I only did 1 minute rest, not quite enough to recover.

[@stephenromey6348]

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.

[@teacherhomieg]

Here’s the problem with simply doing HIRT. You start to plateau and get stale so that when you do your all out 10-20 second sprints, you will not see much in the form of progression (faster times) once your body adapts to your training. What you should do is use HIIT to build a base and strength (ie stamina). You could do this with 400 m runner training but less maximum running distances. For example, at the start of the year, you can do 300m, 200m, 150 m HIRT with shuffling (slow jog) in between starting lines around the track as your rest. Or a 4 x 200 m workout with 200m shuffle in between. Yes it’s more aerobic but it builds strength. Then as your season progresses, you can cut it down to 2x 150m, 2 x 100m distances doing HIIT still w/like a min rest. Then as you start to peak, 6-8 x 80m-50 m HIRT now. Full rest. Or even less distance 30-40 m. If you do this twice a year, you will stay fresh and see progression. This is called periodization & it keeps your body from plateauing too early, seeing little gains. My $0.02.

[@Matthew-rl3zf]

3:34 - Summary

[@theotoniomendes]

Short question: how many of those workouts per week? Thanks in advance

[@davidjd123]

i do this on the punching bag. running is good too. in case the guy has a knife. lol

[@usmamaslam88]

How many times you’re supposed to do it per week ?? Video was very informative and amazing. Thank you for an awesome explanation

[@usmamaslam88]

How many times this routine is recommended in a week.

[@randolphpinkle4482]

@@usmamaslam88 Three times a week sounds about right, but two times is fine. However, if you sprint up a good steep hill, you can do it almost every day.

[@Mat_Gallusman]

Thank you. I will try this, instead of Hiit that can be too exhausting.

[@markradich9903]

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?

[@xyzct]

I have a smooth, straight, even-sloped 18% grade street next to me, and I my HIRT intervals on that. It's great because there is so little joint impact.

[@joedawson5353]

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?

[@shanroberts1]

Excellent video! Thanks

[@Urlacher2354]

First time I did this, felt like my heart ♥ was going to jump out of my chest and I was going to die! 😂

[@User-gs1dk]

Basically if you're trying to train for explosive sprinting type power you want to be running off of only your cells ATP, which generally is depleted in just a few seconds. ATP needs several minutes to replenish. If you're not utilizing ATP you're literally incapable of peak explosive output. When people do these high intensity workouts with lots of sets with little rest then you're draining your ATP in the first few seconds and your body is swapping over to aerobic response. That's a different adaption.