15 seconds of pain

Warm-up:
0.5 mi run

47 rounds:
15 seconds run (treadmill, incline=7, speed=8.8 mi/hr)
15 seconds rest

Wanted to do tabata sprints today, but wasn't sure I could avoid killing myself. Instead I opted for a slightly different protocol recently studied by Helgerud and colleagues (2007). It consists of 15 second intervals at 90-95% max heart rate alternating with 15 seconds at ~70% max heart rate. In the paper, people did this for 47 rounds, three times a week for 8 weeks. It produced some nice results when compared to work-matched controls exercising at different intensities:My heart rate was about 195 while working (wore a monitor), and crept up to about 198-200 during the rests. This is just about 95% of my peak heart rate. I didn't follow the protocol exactly as I basically just rested during the second interval. Can't really say I enjoyed this one; certainly wouldn't want to do it three times a week. On the other hand, it is less debilitating than tabata sprints; it's nice to have options.