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[quote=Anonymous]I don't think you can go wrong. There isn't a single way to do intervals. When I'm on the elliptical, which responds immediately to the changes in my pace, I like to follow a Tabata protocol: 20 seconds full on, 10 seconds recovery for 8-9 rounds (at least 4 minutes) and then do a more steady pace to get to a total of 15-20 minutes. On the treadmill, which takes a few seconds to gear up to full speed and slow back down, I do longer intervals but generally follow the Tabata proportion of spending more time on the high intensity with shorter recovery bouts. I'll do 2-minute run, 1-minute walk or sometimes 3-1 or 3-2. It's true that I can't go as fast when I go for 2 or 3 minutes, but I still get my heart rate way up and sometimes I'll do a 30-second faster sprint or two within the 2-3 minute running interval. I think keeping the high interval longer than the recovery one increases the challenge. When I do HITT I don't do more than 20 minutes of cardio. The point of it is to go harder for a shorter time. Generally, I do 2-3 minutes of warm-up, 10-15 of HITT, and 2-3 to cool down, unless I do Tabathas (when I do only 8-10 minutes of HITT).

https://www.active.com/running/articles/how-this-popular-hiit-workout-majorly-improved-my-running

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