There are 4 main types of HIIT
- Long Duration Waves lasting 2-5 minutes per interval. W:R is typically 1:1.
- Short Duration Waves lasting 30-60s per interval. W:R Ratios are 1:1 -1:4
- Spike (Sprint) Intervals last 10-20s per interval. W:R Ratios are 1:5 or greater rest.
- Variable waves use a combination of the above waves