HIIT for my recovery week

Rather than sticking with the same HIIT from the New Rules, I am doing a program from Men’s Health this week.  Workout A consists of the following:

1 interval at 50% effort 60 seconds/recover 60 seconds

1 interval at 75% effort 60 seconds/recover 60 seconds

6 intervals at 100% effort 30 seconds/recover 90 seconds

I am going a little faster, an 8:12 mile

Workout B consists of the following:

1 interval at 50% effort 60 seconds/recover 60 seconds

1 interval at 75% effort 60 seconds/recover 60 seconds

6 intervals at 100% effort 45 seconds/recover 90 seconds

I will do two of each of these workout (4 total) for the week so that I start with an 8:00 mile for the next stage of my workout.  The following exercises are done prior to each interval session:

Prisoner Squat (10)

Waiter’s Row (10)

Single-Leg Romanian Dead lift (10 each leg)

Lunge (10 each leg)

Leg Swing (10 each leg)

This will keep me limber; I will review my alternating day workouts later this week.