This HIIT workout consists of 5 minutes warm-up/ 5 minutes cool-down and 20 Minutes of decreasing length work and recovery intervals at a 1:1 ratio. Wild Endert Valley awaits! The tributary valley to Mosel Valley, near the town of Cochem, entertains with lush greens, moss-grown weathered rocks and adventurous trails. Use it on your treadmill, elliptical, stepper or even rowing machine for extra motivation.

The Work! intervals should be carried out between 80% and 95% of the individual maximum heart rate. Aim for 55% to 70% max. heart rate during Recovery.

Training at higher intensities requires experience. Approach the intervals cautiously until you feel confident with the course of action.

You can find more detailed information on high-intensity decreasing interval training (HIDIT) in this a related scientific study by Vaccari/Giovanelli/Lazzer:
https://link.springer.com/content/pdf/10.1007/s00421-020-04463-w.pdf

Benefits for this workout design:
- HIDIT has the advantage of quickly stimulating oxygen uptake at the beginning.
- Time at 90% VO2peak can be significantly longer in HIDIT, compared to a steady short interval design.
- Time to exhaustion is comparable between methods.
- Fewer speed or resistance changes on the workout equipment.
- Can be done at lower % of VO2max to build up blood lactate (capillary) tolerance for HIIT newcomers.

Chapters:
0:00 5 Minutes Warm-Up
5:16 3 Minutes Work! - Interval 1/6
8:21 3 Minutes Recovery
11:21 2:30 Minutes Work! - Interval 2/6
13:51 2:30 Minutes Recovery
16:21 2 Minutes Work! - Interval 3/6
18:21 2 Minutes Recovery
20:21 90 Seconds Work! - Interval 4/6
21:49 90 Seconds Recovery
23:21 60 Seconds Work! - Interval 5/6
24:21 60 Seconds Recovery
25:21 45 Seconds Work! - Interval 6/6
26:21 5 Minutes Cool-Down

Thanks for watching, and stay healthy!