What is a common work:rest ratio discussed for HIIT?

The common work:rest ratio discussed for high-intensity interval training (HIIT) is often characterized by shorter work periods followed by relatively longer rest periods to allow for recovery and preparation for the next high-intensity effort. A 2 minutes of work for 1 minute of rest ratio embodies this approach, as it allows participants to engage in a sustained effort while still providing enough recovery time to maintain performance quality throughout the training session.

In HIIT, the goal is to maximize the intensity of the intervals while managing fatigue, and this specific ratio effectively balances these two factors. Typically, more intense intervals might use a ratio like 1:1, especially for very high-effort bursts. However, longer work intervals paired with shorter rest can lead to increased fatigue and reduce the overall effectiveness of training, especially for those who may not yet be conditioned for such intensity.

By allowing 2 minutes of work followed by just 1 minute of rest, individuals can push themselves during the work intervals while having a sufficient recovery time to optimize the intensity of their performance. This structure is particularly beneficial for athletes or individuals looking to improve their cardiovascular fitness and exercise capacity without excessive fatigue from longer work durations coupled with insufficient rest.