Sprint interval training (SIT) timer
Sprint interval training uses a few truly all-out 30-second sprints with long recoveries of about four minutes. The effort is short but maximal, so each sprint needs full recovery.
Start the timerTreadmill settings
| Step | Time | Speed | Incline |
|---|---|---|---|
| Warm-up | 90s | 5–6 km/h3–3.5 mph | 0% |
| Warm-up | 90s | 7.5–9 km/h4.5–5.5 mph | 1% |
| Sprint | 30s | 14–18 km/h8.5–11 mph | 1% |
| Walk | 4:00 | 5–6 km/h3–3.5 mph | 0% |
| Cool-down | 3:00 | 5–6 km/h3–3.5 mph | 0% |
Rounds: 4
Why it works
Research from McMaster University and others shows just a few minutes of all-out sprinting a week can improve fitness about as much as much longer moderate sessions. It's one of the most time-efficient workouts there is.
Who it's for
Experienced, healthy runners. True all-out sprinting is very demanding, so build up with 30/90 HIIT first.
Questions
What does all-out mean?
The fastest pace you can hold for 30 seconds. You should be unable to go any faster by the end.
Why is the rest so long?
All-out sprints use energy systems that take minutes to recover. Long rests keep each sprint truly maximal.
Is it safe on a treadmill?
Start below your top speed, use the safety clip, and hold the rails when stepping on and off. Never jump onto a fast belt.
Warm up with 5 minutes of easy walking or jogging first. Stop if you feel dizzy, faint or unwell. If you have a health condition, check with a doctor before starting hard exercise.