Tuesday, June 26, 2007

HIIT Training Tracks

A couple of people have shown some interest in the mp3 tracks I created for High Intensity Interval Training. For those who don't know, I created the tracks to let me know the timings of the intervals while I'm out running, without needing to check my watch. Each track contains a beep for the start of the high-intensity interval, and another beep for the end. To help even more, I've overlaid the beeps onto excepts of songs where the music matches the high-low intensity of the intervals, i.e. where the music has a slower/quieter buildup to a sudden period of more intense music.

So, as promised, here the ones I've created so far.

What the download contains
The download is a .zip file containing nine 45-second mp3s. These particular tracks are designed for 30-second low-intensity, 15-second high-intensity, a reasonably "pure" form of HIIT, but I do intend to make longer versions (45/30, 60/60) later on.

Each of the songs selected has a section in which the music builds up to a sudden climax (where you start sprinting). There are two beeps in each track; one after 30 seconds to tell you to sprint, another at the end to tell you to stop sprinting. Most of them are trance/techno because they contain many examples of this sort of build-explode pattern and because I find the intensity and beat good for working out.

And before anyone asks, while I like each of these songs they are not a good representation of my overall musical taste :P

Samples from the following songs are included:
  1. Rob Dougan - Chateau (from Matrix Reloaded)
  2. Chaah - The Funkiness of You
  3. The Immortals - Mortal Kombat Theme
  4. Rob Dougan - I'm Not Driving Anymore
  5. Warp Brothers, Aquagen - Phatt Bass
  6. Armin van Buuren - As the Rush Comes (1)
  7. Armin van Buuren - As the Rush Comes (2)
  8. The Prodigy - Smack My Bitch Up
  9. Porn Kings, DJ Supreme - Up to the Wildside

The number on the end of the file is added by the file-hosting service by the way, I haven't actually created 1237 versions of this.

How to Use the Tracks
Firstly, you'll want to select those songs you like and think will work well for you. Listen to each one and pick out those where you can really imagine wanting to go nuts and sprint at the first beep. Since HIIT workouts are supposed to be short, you don't need many to get a decent variety. Similarly you could also just have a single looping track that you really like if that works best for you.

Next, decide how long you want your HIIT session to last (I've only just started doing "true" HIIT, so I can barely y manage 5 minutes) and work out how many 45 second tracks you'll need.

Copy the track you've selected to your mp3 player (if your player doesn't support playlists you'll need to have multiple copies of some files for longer workouts) and set them up in their own folder/playlist. Finally, just make sure you have your player set up to only play each file once (or to only go once through the playlist) so that you'll know when to stop!

Notes on HIIT
I'm sure most of you are more than capable of doing your own research on what HIIT is and how it works, but here's a quick overview.

HIIT is a kind of cardio training which alternates periods of high and low intensity activity. The difference between HIIT and normal interval training is the degree of the high-intensity interval: in interval training you alternate between slow and fast, while in HIIT you alternate between slow and as-fast-as-you-can-go. This means that if, for example, you are running, HIIT doesn't require that you run fast during the high-intensity interval, it requires that you sprint. If you can do it for more than about 20 seconds, you're not sprinting.

HIIT is considered an advanced form of training. Most people report that the first time they try it they literally feel ill from exertion by the end. So do yourself a favour by starting with a short session (5 minutes or so), and by taking the time to build up your fitness if you haven't been active for a while.

The key advantage of HIIT is that you only need a relatively short session (in fact more than 15 minutes is not recommended) to get substantial benefits. It increases your cardiovascular fitness faster than standard interval training or normal constant-rate training, and provides better fat-loss rates than the long low-medium intensity workouts most people associate with weight-loss. The fat-loss aspect comes from the fact that HIIT raises your resting metabolism for up to 24 hours after each workout.

Suggestions for HIIT Tracks?
Do you have a favourite workout song that you think would be a perfect HIIT track? Feel free to leave a recommendation in the comments and I'll see what I can do :)

Also, if you are interested in different timings, let me know what your favourite interval times are and I'll put it on my todo list.

Now Download and Enjoy... in a painful sweaty kinda way.


Anonymous said...

What happened to the file? I can't download it.

Julie said...

I'm interested in trying out thei HIIT training and would love to hear your mp3 tracks. The download lonk isn't working anymore, can you either send them to me at julia.vance@gmail.com or post an updated link? I've found the site yousendit.com is pretty good for file hosting. Thanks!

Anonymous said...

I'd love a copy of your HIIT tracks too. Can you send to my email address jnkmail7@optusnet.com.au
Thanks heaps, Sandra

Anonymous said...

Will you be putting up a new link for these tracks? I would love to have them. I like the fact that you put beeps in them. I don't want to have to look at my watch. I don't want to post my email here, do you have one that I can send a note to you? Thanks!

Alex said...

Yes, please update the link because I would love to hear the file! Thanks.

Anonymous said...

Thanks for the info! Could you please e-mail me the HIIT tracks. I would really appreciate it. Thanks for the creativity and the giving heart!


marineboy said...

Is it possible to send me a link to the mp3 tracks as i'm really keen to try this. Thanks for the info.


Evs said...

I've started HIIT and find it difficult to keep looking at my watch all the time!!

Would you be so kind to mail me a copy of the track at autobotkiller@gmail.com along with any other advice for someone starting out with HITT?

Many thanks!

Yanni or Yaddy said...

Hi! I've started HIIT and I would LOVE to hear the tracks that you use for it. Could you please send them to me at Yanninyree@gmail.com?
Thanks so much!

Anonymous said...

I just found your blog on HIIT training and I have been looking for some music like this. Could you send it to me at lsclarkpt@yahoo.com.
Thank you,

Anonymous said...

ditto - would like a copy. :)

Anonymous said...

Hi, I would also like to hear your songs, could you upload to some other site?
My mail is pocho _ caos A hotm...com

Anonymous said...



Anonymous said...

I would love a copy too please.

Petar said...

can you send the HIIT workout tracks to me as well? or please post them on a free server. Thanks

Anonymous said...

please send me this file :) Your link doesnt work...

Anonymous said...

I am interested in the music also, your link is not working...could you send me a copy to bsr2002us02@yahoo.com?

Thanks in advance ^___^

Anonymous said...

vey good idea of you to cut the music.
I´m unable to do this and would be very happy if you send me your HIIT training music.
Thanks a lot,

Gabriel816 said...

could u please send me the songs please

Anonymous said...

Now Iam trying to lose weight so
I'd love a copy of your HIIT tracks too. Can you send to my email address : Takumiangel@gmail.com

Joe said...

I would appreciate these too please!


Many thanks!

Anonymous said...

+1, but oh, what the hell.
bs.victor at hotmail.com

Anonymous said...

Would love a copy of this track if you still have it. Most of these songs are fantastic and would love the beeps in them too :)

noisygiggles at hotmail dot com

Anonymous said...

I'm trying to lose weight and get in better shape and would LOVE to hear how you put the music tracks together. I already know I'll like the Rob Dougan tracks. Send me a copy if you could to krj2004 at gmail.com. Thanks a ton!

Anonymous said...

i would also love a copy! my email address is info@annatylercakes.co.uk thanks!

Anick said...

I actually will add myself to the long list here and ask if I could get access to the file. I am so bad at organising these things by myself and I think music is the key to a better training!
alama042@uottawa.ca THANKS!

Anonymous said...

i would also love a copy! my email address is marcelapp@hotmail.com thanks!

Anonymous said...

Could I get a copy too? melgonzalez7@gmail.com


pcco74 said...

can I also have a copy? please :-)

Anonymous said...

Yeah, I realize I'm a bit late, but if you still have the compilation, could you email it to me as well? live4capoeira@yahoo.com
thanx in advance...

Anonymous said...

Hi, Could you please send me the tracks as well? I don't have any music to workout too, much less do HIIT training. I would really appreciate it! Thank you.

Kevin said...

would love it to get these hand-made workout tracks! please send them to
lemonaderaisin [[at]] gmail d0t com


Anonymous said...

Can you sent me a copy? jeman100@hotmail.com

Eyal said...

What's up fellow HIITers? ;)

I'd love to get some good music for training.


Thanks :)

Bridget said...

Please email me the file at biddee02@gmail.com Thanks!

Anonymous said...

Please email me the file at whaqatac@yahoo.co.uk Thanks!

suirna said...

Definitely interested in the training mp3 tracks. Can't find the download - please email to surina@pacificparamount.com

Anonymous said...

Can you email me a copy, if you still have it?


(Why not try, right?)

Anonymous said...

Could I get a copy?


Thank you.