Before revision: A common formula involves a 2:1 ratio of work to recovery periods , for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking, repeated to failure.
After revision: A typical HIIT session uses a 2:1 work-to-rest ratio , for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking, repeated to failure.