HIIT Intervals for GAA athletes, without doing time trials?
Enter 10-20-30 HIIT, designed by Jens Bangsbo, a Danish soccer sport scientist.
Run easy for 30s
Run hard for 20s
Run fast for 10s
That’s 1 minute. Repeat for 4 mins. Walk 2-3 mins. Repeat for 3 sets.
#HIIT
👇🏻
Enter 10-20-30 HIIT, designed by Jens Bangsbo, a Danish soccer sport scientist.
Run easy for 30s
Run hard for 20s
Run fast for 10s
That’s 1 minute. Repeat for 4 mins. Walk 2-3 mins. Repeat for 3 sets.
#HIIT
👇🏻
Scientific Research has shown this Fartlek protocol to be effective.
Anaerobic ✔️
Aerobic ✔️
Neuromuscular ✔️
Jog for 30s @30% intensity
Run hard for 20s @60% intensity
Run fast for 10s @90% intensity
#GAA #Fitness #Conditioning
👇🏻
Anaerobic ✔️
Aerobic ✔️
Neuromuscular ✔️
Jog for 30s @30% intensity
Run hard for 20s @60% intensity
Run fast for 10s @90% intensity
#GAA #Fitness #Conditioning
👇🏻
Sample progression
3 sets of 4 mins
3 sets of 5 mins
4 sets of 4 mins
3 sets of 6 mins
4 sets of 5 mins
3 sets of 7 mins
You can also adjust rest periods from 3 mins to 2 mins.
Don’t let the simplicity of the session fool you, these are tough “red-zone” sessions.
3 sets of 4 mins
3 sets of 5 mins
4 sets of 4 mins
3 sets of 6 mins
4 sets of 5 mins
3 sets of 7 mins
You can also adjust rest periods from 3 mins to 2 mins.
Don’t let the simplicity of the session fool you, these are tough “red-zone” sessions.
I’m all for prescribing intensity based off MAS. Long HIIT and Short HIIT.
But sometimes it’s ok to just run on a trail or on the road, and 10-20-30 HIIT is a viable option.
#SportScience
But sometimes it’s ok to just run on a trail or on the road, and 10-20-30 HIIT is a viable option.
#SportScience
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