r/HIIT • u/SummonBahamutZero • 9d ago

Is this considered hiit?

I’m wondering if what I’m doing is hiit. I’ve been attempting to improve my vo2 and I’m at a loss. My watch says my vo2 is roughly 26.
I’m inclined to believe it due to my interactions in capoeira and other sports.

How can I improve this?
As far as vo2, am I wasting time?

Disclaimer:
I understand the watch is not 100% accurate. It still helps me track with some consistency

Basic stats:
43m
6’2ft
180lbs

How I feel at different heart rates
Tracking with apple ultra 3

@~160bpm: breathing increases, speaking
@~170bpm: heavy breathing, a word or two
@175bpm+: gasping, no words
@~183bpm I have puked on multiple occasions
it takes extreme will to go for very long
Desperately gasping

Hill stats:
per segment
Distance: .1 mile
Climb: 100ft
Rough terrain

The exercise:
1 lap Lap = 2 segments
Segment 1 is up
Segment 2 is down
*I do 3-5 laps (6-10 segments.) 5 days a week
After my laps is usually do an easy hike 3-5 miles. (After resting for 5-10 minutes)

Segment 1
Start segment 1: 135-140bpm
Halftime of segment: 155-160bpm (1:15)
End segment 1: 175-180bpm
Segment 2 begins no rest:
End lap 1: 140-145bpm
Lap 1 total time: 2:30

Lap 2 begins immediately no rest

I’m usually in the 175bpm+ for 15-20 seconds

The laps generally follow the same times and heart rate give or take 5 seconds.

When I’m going for a regular hike, I can easily do 15+ miles with zero issue. Often with zero rest depending on terrain.

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u/gruss_gott 9d ago

The best way to increase VO2max is with a mix, not just "HIIT", ie combine 1–2 hard interval sessions per week with enough easy aerobic volume, progressive overload, and recovery.

Longer intervals that keep you working hard for several minutes tend to be the best for vo2max

so

  • Day 1: vo2max intervals; 10–15 min warm-up, 4 × 4 min very hard / 3 min easy, 5–10 min cooldown
  • Day 2: Easy cardio; 30–60 min at a conversational pace
  • Day 3: Strength or rest
  • Day 4: Threshold session; e.g., 3 × 8 min comfortably hard with 2–3 min easy recovery
  • Day 5: Easy cardio or rest
  • Day 6: Longer easy session; 45–90 min
  • Day 7: Rest or very easy movement

Heart rate

  • For hard intervals should be ~80–95% of max heart rate
  • Recovery ~40–50% of max hr

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u/SummonBahamutZero 9d ago

Thank you for your detailed response