Quote:
Originally Posted by GoChiefs
BTW, am I doing it right? 30 seconds of sprinting, 90 seconds of fast walk. In 20 minutes I cranked out 2 miles.
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It depends on your level of fitness. A good rule of thumb is you go to 90-95% of your max effort on the intervals and go again when your HR reaches 60% of your max on the rest intervals. The shorter the rest intervals, the more calories you'll burn, and the quicker you'll get into shape, which will reduce your recovery time even further.
90 seconds is a bit long, but again, I don't know where you're at fitness-wise. Personally, I do either 30 seconds on and 30 seconds off or 1 minute on and 45 seconds off. Anything over about 45 seconds is just me being lazy, because my HR is pretty recovered by then. But, I've been doing it for years, so your experience may vary.
A heart rate monitor really helps for that. Even if you feel like you can't go, if your HR is at the right level, you definitely can. You can pick up a decent one on Amazon for about $30-40 if you don't have one. I got mine during a wootoff for $20.