What is Balanced Interval Training Experience (BITE)?

February 9, 2019

In this age of constant fitness studio innovation and new workouts to try, running on a treadmill may seem a little boring. The fact is, it’s still one of the most effective workouts out there but have you ever heard of the balanced interval training experience (BITE) method? The idea behind the BITE method offers a middle ground between high-intensity interval training (HIIT) and steady state distance training. Both HIIT and steady state cardio both can wear and tear on your body. The idea behind BITE is to minimize these wears and tears and gives your training a more sustainable approach.

Traditional HIIT focuses on short, intense bursts of speed followed by a very easy but very recovery period. BITE takes the highs and lows off of HIIT by using a less taxing sprint pace paired with a less leisurely recovery period. This means the BITE method is maintaining a balance between speed, incline, duration and recovery all at once which results in overall less impact without sacrificing the efficient fat-melting benefits of a HIIT workout.

There are two key components to think about when executing the BITE method properly. First, coming up with the right intervals. When doing the BITE method you will never do an all-out sprint at an incline greater than about five percent. When the treadmill percentage is higher than this, you are risking unhealthy impact on your body. Second, don’t go all out right away. You will build up your speed through each workout. Your starting speed should be at a speed that makes you slightly breathless and your starting incline should be around eight percent. From here you will start to alternate between intervals and recovery periods. Here is a sample:

BITE Treadmill Workout

3-5 min warm up

1.5min Starting Speed @ 8% Incline

1 min Recovery Walk/Jog @ 8% Incline

1.5 min Increase Starting Speed 0.2 mph @ 7% incline

1 min Recovery Walk/Jog @ 7% Incline

1.5 min Increase Starting Speed 0.4 mph @ 6% incline

1 min Recovery Walk/Jog @ 6% Incline

1.5 min Increase Starting Speed 0.6 mph @ 5% incline

1 min Recovery Walk/Jog @ 5% Incline

1.5 min Increase Starting Speed 0.8 mph @ 5% incline

1 min Recovery Walk/Jog @ 5% Incline

1.5 min Increase Starting Speed 1.0 mph @ 4% incline

1 min Recovery Walk/Jog @ 4% Incline

1.5 min Increase Starting Speed 1.2 mph @ 3% incline

1 min Recovery Walk/Jog @ 3% Incline

1.5 min Increase Starting Speed 1.4 mph @ 2% incline

1 min Recovery Walk/Jog @ 2% Incline

1.5 min Increase Starting Speed 1.6 mph @ 1% incline

1 min Recovery Walk/Jog @ 1% Incline

1.5 min Increase Starting Speed 1.8 mph @ 0% incline