Im a new member and I know John has probably heard this 1000s of times, but MAN you are an absolute inspiration and I cant thankyou enough for setting up your site and sharing with everyone your experiance. Its because of you and all the other members that I have decided to make 180 in my life so Thanks everyone!!!!

(Right now with the kiss ass thing out of the way can someone please help me?? HA HA)

I know this may sound like a real stupid question so I apologise beforehand but here goes...
I keep reading here everyone talking about HIIT and working heart rates i.e 70% 50% etc. But can I do it using the effort I am putting in? You see I have a stationary bike so can I just play around with the resistence levels, so start off at level 5 then level 10 and then back down, or does it have to be with heart rate? I know John uses maximum effort but I still dont understand.
Your help will really be appreciated. Thankyou.

(P.S. Im from the UK so please dont think Im a dumb ass if the spelling is different)

Just go faster on that bike for a while. As fast as you can like it was a real bike. Then slow down for a while. And repeat. You can also increase the resistance and try to move your legs faster at the same time. Do that for maybe 20-30s like it was a sprint. Go slower for 1-2 min and then repeat. It´s possible to train like that regardless if you are on a bike(stationary or real), running or swimming.

I did that type of training when I was younger. 20 years ago. But atm I feel that my overall condition and capacity is a bit to low to start with it. I might try it next month if I feel that I can handle it.

Regards and good luck! :gl:

No need for the ass-kissy thing. :o Glad you like the site, though!

When I do my HIIT I don't change the resistance setting at all, I just go faster and increase my perceived level of effort with each interval. Of course my heart rate goes up as well, and by the time I'm doing 90% or 100% my heart rate is maxed (192 BPM for me).

Enjoy the forums!

I use a scale called Rating Of Perceived Exertion (RPE). It's proven to be pretty accurate. I use it with my clients to make sure they are running or exercising at a pace that suits them and not a pace that wold suit me.

http://cme.medicine.dal.ca/online/demo_ecp/exertion.html

http://www.fitness4rugby.com/indexjs.html?/fuel_mix_conditioning/intensity_scale.htm

I hope the links work.

Marcus

Hi!

I do like that! My bike has gears 1-8, I found that on 3 I can go with a comfortable resistance, not too easy not too hard, for more than one hour. When I do this I measure my heartrate by simply putting my fingers to my neck, and check my pulse for 15 seconds, then I multiply with 4. For me at this level my heartrate is 33X4=132. I'm 30 years so my maximum heartrate is 220 bpm - 30 = 190. Which means that 132 is 69% for me.

So when I do HIIT, I follow johns plan, and to increase my heartrate I pedal at the same speed, but I increase the level of intensity. I go from 3 to 4, then to 5, to 6, and then back to 3. When I go on the higher gears, I try to maintain the same speed and lately as my form is getting better I even go a little faster. :spaz: Somedays when I feel more tired I just try to keep the same pace. And when I measure my pulse it's getting much higher so I guess this is one way to do it.

Basically you can feel your way to what is appropriate to you and how it works on your bike, don't worry you will work it out! Good luck! :gl: