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Sprint hard for 30 seconds means that. At the end of 30 seconds you should feel like you cant continue at that pace any more. Recovery means go as slow as you need to in order to recover by the time you sprint again.
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I never pay any attention to heart rate..I do have a comment/question about HIIT though.
(sorry to get off topic of this thread)
Does it really matter how long your intervals are?
For instance, this morning I did 2 minutes of running then a minute sprint...I repeated this like 4 times. I was pretty much cooked after that. I actually finished with enough running to do 15 minutes total.
Does it matter how you do HIIT? How long the sprints are? Anybody got an idea?
