Guerilla Cardio interval timing

[Blaze]

I was reading the timing on guerilla cardio, thinking about starting it. 20 seconds sprint, 10 seconds rest....so on and so forth. My question, to those who have done it, or do it, how do you time your sprints and rests? I think a stop watch would kind of be annoying to carry and try and look at when your sprinting full force, but...if it must be done...I guess I could make it work.
But if anyone has any better methods...Im curious..? Thanks

[maverick]

I got a stopwatch that you could program intervals into. When it reaches the end of an interval, it beeps. I got it an average sporting goods store and it was relatively cheap. Can't imagine trying to time it any other way, since those 20 second intervals always seem a lot longer than that.

[tigz]

I used to count in my head, just this week I started using a stop watch. It is a bit annoying to look at while running but do-able.

When I get to the end of my session, it does aggrivate me looking at it especially when I get to the point where it feels im about to die but I go even harder.

Its so precise, and when your on your 10 sec. rest near the end of your bout, you are like, damit 7...8...9!!! nooo!!! must .. rest...

But I tend not to cheat with it, unlike the head counting technique.

[Weston]

I regularly do Tabata Sprints (aka Guerilla Cardio). It's important to warm-up properly before sprinting. I run a mile first, then stretch, then do 8 cycles of 20-second sprints and 10-second rests.

When I started doing Tabatas, I measured 20 seconds using a hand-held metronome (I play guitar). I would set the metronome to beat once every second. You could buy one for about $10.

The advantage of a metronome over a timer is that you can count out each second to pace yourself. Like Maverick says, 20 seconds is a long time when you are sprinting, so you need to pace yourself to complete each sprint and complete all cycles.

After getting tired of carrying the metronome, I recorded the beats from my metronome onto my MP3 player. If you don't have a metronome to record the beats onto an MP3 or a digital recorder, you could tap out the beats using a watch to keep time on each second.

[tigz]

I think imma edit and mix one of my more favorite songs with the climax as the 20 sec (precisely measured) and the 10 sec as the build up.
For that extra motivation.

haha

[abarlament]

How are yo ugoing to do that tigz? I've always wanted to edit myself an awesome lifting mix, but I don't know how.

[tigz]

Well I bought an expensive mixing program and studio monitors because I make music in spare time from time to time. Called Sonic Producer.

However there is a free audio program called "audacity" that allows you to edit mp3s and other audio formats quite easily.

http://audacity.sourceforge.net/

We use this where I work for all the Attorneys editing/enhancing audio and such. Even has some great filters too.

[abarlament]

I had Audacity for a while but I couldn't figure it out.

[Weston]

One more idea. Since I'm pretty consistent in the distance I sprint in 20 seconds (from one trash bin to the next), I could just sprint that distance, take 5 breaths (about 10 seconds), then sprint back to my starting line.

[Blaze]

Originally Posted by maverick

I got a stopwatch that you could program intervals into. When it reaches the end of an interval, it beeps. I got it an average sporting goods store and it was relatively cheap. Can't imagine trying to time it any other way, since those 20 second intervals always seem a lot longer than that.

I like that idea, that seems most ideal for me personally. Because 'll be running on a track. you think Big 5 or osmething might have it?


Alright, since we're discussing GC, might as well ask...This 10 second rest. Is it a paused rest? Or a slight job of 50% of your maximum effort(as in warm up and cool down) Or should I just stop and start walking?

[Weston]

Originally Posted by Blaze

...This 10 second rest. Is it a paused rest? Or a slight job of 50% of your maximum effort(as in warm up and cool down) Or should I just stop and start walking?

Do what feels comfortable. If you are really pushing yourself during the sprint, then you probably will only have enough energy for walking during the rest.

For me, I spend the first 3 seconds of the rest cycle decelerating from the sprint. I walk the remaining 7 seconds while trying to suck up as much oxygen as possible.

Tabata sprints are brutal. Try not to expend all your energy in the sprints or you won't have any left over to stay upright.

[tigz]

Yah I walk. One day I hope to be good enough to jog during the rest.

Going to be a while though!

[Lady C]

If you are doing it on a bike it is a bit different.

Increase the intensity to say gear 10 for 20 seconds, drop to gear 5 for 10 seconds, [wash rinse and repeat]. Or in a mid level intensity pedal as hard and fast as possible for 20 seconds, pedal slow for 10 seconds in the same gear.

[Blaze]

Okay thanks again guys. I'll probably only have the energy to walk, especially after the first couple sprint intervals...I'm really looking forward to this..but I'm really dredding it at the same time.

[tigz]

It is definitely harder then it sounds. haha.