Beep Training - The Workouts (Part 3)

And finally, the 'Beep-HiiT' workouts. There are lots of them!

Beep-HiiT: An Introduction

During both the Standard and Split workouts the allotted time for each shuttle always decreases, so participants are running (gradually) faster and faster. This is not the case with Beep-HiiT workouts. Here the required speed decreases at certain levels, enabling participants to slow down and recover. And after this period of rest, the speed increases again!

An Example: HiiT 01

We have created lots of HiiT workouts, we love them! They are not as complicated as they look; at times they are hard to describe and name, which is why we list the levels included in each one.

Let’s look at our HiiT 01 workout and assume a 10-metre shuttle. It begins at level 5, with a shuttle speed of 5.25km/h. The next level is 7 with a speed of 5.75km/h. The levels continue to increase by two, up to and including level 19. During level 19 the speed is 8.75km/h, so the participant is now moving fast.

"One way of aproaching Beep Training is treating the Beep - HiiT workouts as your training, and the Beep - Standard workouts as the race. Some consistency between the two will help your results in the race!"

At this point, the levels completed are: 5, 7, 9, 11, 13, 15, 17, 19.

And now is where HiiT is different; the next level is 13 and the speed drops to 7.25km/h. For 65 seconds the participant has a chance to recover while running at a slower pace. But after that, it is back to level 19 and a faster pace! And this up-down pattern continues until the end of the workout. The next level is 13, and after that 20. And then 13, then 20.

The levels completed during the workout are: 5, 7, 9, 11, 13, 15, 17, 19, 13, 19, 13, 20, 13, 20.

Don't Rush into HiiT

We have already stressed using Beep-Standard to determine a preferred shuttle length to focus around, before trying other workouts such as HiiT. The logic is as follows; if you manage to complete level 20 of Beep-Standard with a 10-metre shuttle (well done, that is not shabby at all), don’t attempt HiiT 01 with a 15 metre shuttle. That is too big a leap, even with the recovery periods. We would suggest trying it with a 12-metre shuttle.

One way of approaching Beep Training is to treat the Beep-HiiT workouts as your training, and the Beep-Standard workouts as your race. Train more than you race, and some consistency between the two will help your results in the race!

Completing HiiT

We have previously stressed not focusing too much on completing Beep-Standard workouts. Completing level 22 is difficult, whatever the shuttle length. But generally, we recommend trying to complete HiiT workouts. We have created lots of them, and combined with the ability to select a suitable shuttle length, this means you should be able to set challenging yet completable HiiT workouts.

Time to get HiiT!