Is this a good H.I.I.T workout?

Question

Is this a good H.I.I.T (high intensity interval training) workout?

There's a 400m track at a local school, and my workout is as follows:

Jog 250 metres, sprint 150 metres

repeat 10 times

Answer 1

That seems good.. How fast is "sprint" though? 80-85%?

My HIIT is 8-12sec @ 100% x 90-120s rest X 15-20 reps. I base mine on time, rather than distance. It's easy to cut some MP3s & sounds to make some good trainers. I like it a lot better than running for distance.

If you're down in the 80% of max range when you sprint you'll probably be able to jog. Up towards 100% of max sprinting, you may need to walk/stop after the sprint phase. There's lots of different HIITs workouts. If it works for you, it's fine.