I read the article on AST and it said nothing about sprinting...can someone elaborate on how this 16minute session is executed? It only mentions that a recumbent bike can be set to "interval" and you increase your intensity each session. I have a stationary bike and it has programs like, fat burn, max fat burn, arobic(sp), hill, and mountain. I noticed when I was doing HIIT back last September, if I didn't use one of the programs, but still left the batteries in the bike, when I would sprint, the resistant would rev up.

The 16minute sessions sound great and the way I knowto execute HIIT is to warm up for 3minutes and sprint every 30 seconds.

You've got the right idea. I just finished my Max-OT cardio about 20 min ago. I break the 16 min into 1 min intervals, 8 'easy' ones and 8 'hard' ones, (easy, hard, easy, hard, etc....). I supposed you could break it down further, like into 30 sec intervals, but I haven't tried that yet. It'd be the same for your sprinting... you either walk or jog for a minute (or 30 sec), and then sprint for the same amount of time.

You've got the right idea. I just finished my Max-OT cardio about 20 min ago. I break the 16 min into 1 min intervals, 8 'easy' ones and 8 'hard' ones, (easy, hard, easy, hard, etc....). I supposed you could break it down further, like into 30 sec intervals, but I haven't tried that yet. It'd be the same for your sprinting... you either walk or jog for a minute (or 30 sec), and then sprint for the same amount of time.


So, just do this like I was doing HIIT b/f but for 16 minutes? How is it working for you as for as burning fat?
What about warming up for 3 minutes?

I've always understood it and performed it as 16 minutes MAXIMUM INTENSITY. There are no "easy" intervals. You are going full blast for the full 16 minutes. They say to use the interval setting if you wish so it may be a bit easier on the down intervals, but you still should be giving it your 100%.

I don't do it often anymore, but I had excellent success when I used it when I first started getting into fitness about 1.5 years ago.

I've always understood it and performed it as 16 minutes MAXIMUM INTENSITY. There are no "easy" intervals. You are going full blast for the full 16 minutes. They say to use the interval setting if you wish so it may be a bit easier on the down intervals, but you still should be giving it your 100%.

I don't do it often anymore, but I had excellent success when I used it when I first started getting into fitness about 1.5 years ago.


There's no way I can sprint for 16 minutes straight. That's insase dude! :spaz: I'm just using it change up my cadio for 6 weeks. To shake things up. I don't see anyone could sprint nonstop for that lenth of time. When I was first doing it, I was doing the 23minute sessions in 30 second intervals...You must be in wonderful shape! :tu:

do you think doing it in 30second intervals will be as effective?

There's no way I can sprint for 16 minutes straight. That's insase dude! :spaz: I'm just using it change up my cadio for 6 weeks. To shake things up. I don't see anyone could sprint nonstop for that lenth of time. When I was first doing it, I was doing the 23minute sessions in 30 second intervals...You must be in wonderful shape! :tu:

do you think doing it in 30second intervals will be as effective?

Notice in the Max-OT cardio description they don't advise using a treadmill. They suggest it be a safe machine that you can't fall off of. I would never be able to do it on a treadmill either without training for it. I used the elliptical or recumbent bike.

Notice in the Max-OT cardio description they don't advise using a treadmill. They suggest it be a safe machine that you can't fall off of. I would never be able to do it on a treadmill either without training for it. I used the elliptical or recumbent bike.

I have a stationary bike. In your opinion or experience, was HIIT more effective than slow cardio for fat loss?

I've always understood it and performed it as 16 minutes MAXIMUM INTENSITY. There are no "easy" intervals. You are going full blast for the full 16 minutes.
That's not the way Max-OT cardio is supposed to be performed according to the author. Even if you're the most cardio-fit human in the world, if you're capable of doing a specific activity non-stop for 16 min at a level that you think is 'all out,' just think how much MORE you could push yourself if you broke it down into 16 one min intervals, with an 'easy' one every other minute. This is straight from the website in regard to using a stationary bike for the cardio, but it would apply to whatever method you use....

"Most all Recumbent Bikes come with numerous program settings that provide varying resistance levels throughout the timed cardio session. The one you need to choose is called Interval. This is a setting programmed for progressively increasing resistance levels with each one followed by an equal length lower resistance level throughout the duration of the cardio session.

I have found this interval setting to be important for overall intensity output. In other words, you can generate greater intensity and achieve a higher overall energy expenditure output on the interval setting than on a steady resistance setting."

That's not the way Max-OT cardio is supposed to be performed according to the author. Even if you're the most cardio-fit human in the world, if you're capable of doing a specific activity non-stop for 16 min at a level that you think is 'all out,' just think how much MORE you could push yourself if you broke it down into 16 one min intervals, with an 'easy' one every other minute. This is straight from the website in regard to using a stationary bike for the cardio, but it would apply to whatever method you use....

"Most all Recumbent Bikes come with numerous program settings that provide varying resistance levels throughout the timed cardio session. The one you need to choose is called Interval. This is a setting programmed for progressively increasing resistance levels with each one followed by an equal length lower resistance level throughout the duration of the cardio session.

I have found this interval setting to be important for overall intensity output. In other words, you can generate greater intensity and achieve a higher overall energy expenditure output on the interval setting than on a steady resistance setting."

I understand where your comming from.
thanks. Which did you find was more effective? HIIT or steady state cardio.

I've never really done steady state cardio, but I feel pretty whipped at the end of a Max-OT cardio session. I don't know what all the science says about it, but the interval style cardio just makes more sense to me, logically. The analogy I always refer back to is sprinters (interval) vs. marathon runners (steady state). Sprinters *arguably* have better bodies, and also typically have lower bodyfat %.

That's not the way Max-OT cardio is supposed to be performed according to the author. Even if you're the most cardio-fit human in the world, if you're capable of doing a specific activity non-stop for 16 min at a level that you think is 'all out,' just think how much MORE you could push yourself if you broke it down into 16 one min intervals, with an 'easy' one every other minute. This is straight from the website in regard to using a stationary bike for the cardio, but it would apply to whatever method you use....

"Most all Recumbent Bikes come with numerous program settings that provide varying resistance levels throughout the timed cardio session. The one you need to choose is called Interval. This is a setting programmed for progressively increasing resistance levels with each one followed by an equal length lower resistance level throughout the duration of the cardio session.

I have found this interval setting to be important for overall intensity output. In other words, you can generate greater intensity and achieve a higher overall energy expenditure output on the interval setting than on a steady resistance setting."


All he says is to use the interval program. Nowhere does he say to LOWER YOUR INTENSITY during the session. Re-read the entire thing and you'll see he constantly mentions FULL INTENSITY throughout the session.

16 minutes is an optimal time span that will allow you to put forth maximum intensity without pacing yourself. It’s important that you do not pace yourself during Max-OT Cardio. Pacing acts to preserve energy instead of expending maximum energy. Durations longer than 16 minutes encourage pacing one's cardio effort.

The 16 minutes should be you pushing yourself to your limits the entire time. Yes, it is very hard. Thus, it's not for the beginner.

All he says is to use the interval program. Nowhere does he say to LOWER YOUR INTENSITY during the session. Re-read the entire thing and you'll see he constantly mentions FULL INTENSITY throughout the session.

16 minutes is an optimal time span that will allow you to put forth maximum intensity without pacing yourself. It’s important that you do not pace yourself during Max-OT Cardio. Pacing acts to preserve energy instead of expending maximum energy. Durations longer than 16 minutes encourage pacing one's cardio effort.

The 16 minutes should be you pushing yourself to your limits the entire time. Yes, it is very hard. Thus, it's not for the beginner.

By definition, intervals mean varying your pace. If you're going the same pace the whole time, it is not intervals. But you are right-intensity could still be high on the slower-paced intervals. Just not as high. It's tough but certainly possible if you are in good shape. You could also do a high-intensity steady-state stretch where you do keep the same pace the whole time. Neither of these are true sprinting. If you think they are, try doing 10 X 200 on the track with rest between sets. I promise you, your 200 meter intervals will be a faster pace than what this workout is designed to be. However, it is quite intense and is designed to be.

Karatetricker, we're gonna have to agree to disagree, b/c I think you're wrong. Like Jsbrook said, by definition, intervals mean varying your pace. If he didn't want you to vary your pace, why would he even call it interval type cardio? He'd just say "do cardio for 16 min at a level you can maintain for the entire 16 min."

I just reread it, and I stand by what I said before, you must 'read' it differently than me. The way I read it, the 'full intensity' he's talking about means to go balls out during the 'hard' intervals. There's just no way you can do anything balls out for 16 min straight. Sure, you could maintain the same level of intensity for 16 min straight, but in doing that you're by definition pacing yourself, which is what he says not to do.

Karatetricker, we're gonna have to agree to disagree, b/c I think you're wrong. Like Jsbrook said, by definition, intervals mean varying your pace. If he didn't want you to vary your pace, why would he even call it interval type cardio? He'd just say "do cardio for 16 min at a level you can maintain for the entire 16 min."

I just reread it, and I stand by what I said before, you must 'read' it differently than me. The way I read it, the 'full intensity' he's talking about means to go balls out during the 'hard' intervals. There's just no way you can do anything balls out for 16 min straight. Sure, you could maintain the same level of intensity for 16 min straight, but in doing that you're by definition pacing yourself, which is what he says not to do.

Then basically, Max-OT cardio is just a 16 minute HIIT session. Perhaps, but it's nearly pointless then. If you go as hard as you can for the full 16 minutes, you will see far better progress than doing 8 hard intervals and 8 easy ones. In that case, you may as well do a 20 min+ HIIT session because 16 mins won't cut it.

I don't need to pace myself in 16 minutes. That's why it's 16 minutes. As he says in the description, it's long enough to reap the benefits, but short enough for you to not pace yourself and give it maximum intensity the entire time.

Take it as you wish. Myself and a few others from another forum used it according to my take on it and it worked quite well.

I actually just got off the phone with AST. I felt a little silly calling but but what she said is to set your bike or whatever, on a program which runs through intervals and you will push yourself through the resistance attempting to stay at the same pace. This may or may not be sprinting. Instead, it is pushing yourself the hardest you can against the resistance. :jumping:

I actually just got off the phone with AST. I felt a little silly calling but but what she said is to set your bike or whatever, on a program which runs through intervals and you will push yourself through the resistance attempting to stay at the same pace. This may or may not be sprinting. Instead, it is pushing yourself the hardest you can against the resistance. :jumping:

Which is exactly what I have been saying. :tu:

Which is exactly what I have been saying. :tu:


Of course! :D

I actually just got off the phone with AST. I felt a little silly calling but what she said is to set your bike or whatever, on a program which runs through intervals and you will push yourself through the resistance attempting to stay at the same pace.
Who is 'she' ? I think that answer is kinda vague, so I still don't consider this matter closed, lol. Let's get specific here and say exactly what we're doing for cardio. For me it's the stationary bike, and I try to keep my rpms between 85-90 for the full 16 min, but each 'balls to the wall ' 1 min interval is followed by an easier 1 min interval (still at 85-90 rpms but at a lower level) that allows me to catch my breath and prepare for the next 'hard' 1 min interval.

Karate & Mick, please tell me what you're doing for cardio.

When I read the article on Max-OT Cardio, I got from it that each time you do it you want to cover more distance than the time before. So if the first time you run it, you cover 2 miles, then the next time you want to go farther than that. So you are always making sure you are running faster than the time before. Just like with Max-OT lifting. You always want to be adding more and more weight. No one on earth can run as fast as they can for 16 minutes. Heck, not many people can run as fast as they can for 2, or even 1. One minute is a long time when you're sprinting. The idea is just to make sure you're always covering more distance than the previous time.

Tivo, I don't think anyone would argue with what you said. All of our 'arguing' is over how to perform a single Max-OT cardio session.

Who is 'she' ? I think that answer is kinda vague, so I still don't consider this matter closed, lol. Let's get specific here and say exactly what we're doing for cardio. For me it's the stationary bike, and I try to keep my rpms between 85-90 for the full 16 min, but each 'balls to the wall ' 1 min interval is followed by a easier 1 min interval (still at 85-90 rpms but at a lower level) that allows me to catch my breath and prepare for the next 'hard' 1 min interval.

Karate & Mick, please tell me what you're doing for cardio.


She refers to the chick I spoke with from AST.

I'll use one of the programs my bike has and push myself as the bike runs through it's intervals on it's own.. Instead of me manually slowing down, the intervals will be initiated by the bike. I think I just gave two explanations but it's late... :p

I will be slowing down naturally as the resistance is added. I will do the 16minute session.

She refers to the chick I spoke with from AST.
Well yeah, I knew that.... but I meant was she just a customer service rep or was she someone who was really qualified to explain the author's viewpoint on Max-OT?

Well yeah, I knew that.... but I meant was she just a customer service rep or was she someone who was really qualified to explain the author's viewpoint on Max-OT?


I don't know but my issues with this have been cleared up. So, it doesn't really matter to me...she did her job well.

Who is 'she' ? I think that answer is kinda vague, so I still don't consider this matter closed, lol. Let's get specific here and say exactly what we're doing for cardio. For me it's the stationary bike, and I try to keep my rpms between 85-90 for the full 16 min, but each 'balls to the wall ' 1 min interval is followed by a easier 1 min interval (still at 85-90 rpms but at a lower level) that allows me to catch my breath and prepare for the next 'hard' 1 min interval.

Karate & Mick, please tell me what you're doing for cardio.

Well, what do ya know, we've been debating our view the whole time which seems to be one in the same. :lol:

HIIT and Max-OT cardio are completely different to me. HIIT means an interval of full-intensity and then an "easy" interval, repeated for anywhere from 20-30 mins. Max-OT has no "easy" intervals. It has easier intervals, but they are not "easy" by any means.

This is where my disagreement with you began, you said originally: "...just think how much MORE you could push yourself if you broke it down into 16 one min intervals, with an 'easy' one every other minute."

When I read your take on it there, that had HIIT written all over it to me. But HIIT is more like 95% effort followed by 65% effort (or MHR) whereas Max-OT cardio is say 95-100% effort followed by 80-85% effort.

This is how I did my Max-OT cardio when I did it. I set the elliptical on Hill program. That does 1 min at say level 5, then 1 minute level 1, then 1 minute level 7, then 1 min level 1, then 1 min level 9, etc, etc. So there are "easier" intervals every other minute, but every harder interval keeps getting harder. Then, I maintained about 85-90 RPM throughout the workout regardless of the interval. And, each session, I made sure to bust my ass harder so I went farther than the session before.

I choose the Hill program simply because it was the closest thing to an interval program the ellipticals have. Anyway, as you can see, it seems we perform Max-OT Cardio quite similarly. I guess it was just some wording that confused us. Would you agree?

Well, what do ya know, we've been debating our view the whole time which seems to be one in the same. :lol:

HIIT and Max-OT cardio are completely different to me. HIIT means an interval of full-intensity and then an "easy" interval, repeated for anywhere from 20-30 mins. Max-OT has no "easy" intervals. It has easier intervals, but they are not "easy" by any means.

This is where my disagreement with you began, you said originally: "...just think how much MORE you could push yourself if you broke it down into 16 one min intervals, with an 'easy' one every other minute."

When I read your take on it there, that had HIIT written all over it to me. But HIIT is more like 95% effort followed by 65% effort (or MHR) whereas Max-OT cardio is say 95-100% effort followed by 80-85% effort.

This is how I did my Max-OT cardio when I did it. I set the elliptical on Hill program. That does 1 min at say level 5, then 1 minute level 1, then 1 minute level 7, then 1 min level 1, then 1 min level 9, etc, etc. So there are "easier" intervals every other minute, but every harder interval keeps getting harder. Then, I maintained about 85-90 RPM throughout the workout regardless of the interval. And, each session, I made sure to bust my ass harder so I went farther than the session before.

I choose the Hill program simply because it was the closest thing to an interval program the ellipticals have. Anyway, as you can see, it seems we perform Max-OT Cardio quite similarly. I guess it was just some wording that confused us. Would you agree?

Yes. I think you guys are talking about the same thing. When I made my original comment, I didn't realize that the exercise was done using a bike's interval training. I thought it was on flat land, running or something. Intervals refers to changes in intensity. This is most typically accomplished by changing speed, but it can also be done by changing other variables. In track, we often did speed intervals on the track or relatively flat land. But we would also do hill days where we'd run the same pace throughout the workout, but the workout would take us through steep hills and flat land so the intensity on the hills was higher. I'd imagine that keeping the same speed throughout this bike workout would result in some pieces being fairly intense and other pieces balls to the wall. That is intervals.

It's pretty sad to think we've spent 2 days arguing because of different interpretations of what was meant by 'easy/easier.' I was already getting ready for my next response to your 'wrong' way of looking at things. :cool: