Mrh86's HIIT log and questions

[mrh86]

I'm 21 years old, and I weigh 184 lbs. I've been running on and off for about eight years. Today I started a HIIT program using a stationary bike at my gym. It's winter in NJ so I decided against a running HIIT program for now.

I stretched for a few minutes and then got on the bike. I warmed up for 2:30 while messing with the resistance settings. I then did 30/30s, using resistance level 7 for sprints and 5 for cooldowns. I did this for a total of 5 minutes before cooling down and stretching again.

I'll keep a regular log once I understand everything about my routine.

Questions:

My heartrate never reached beyond 165. My heartrate calculator says that my maximum heartrate while cycling is 194. Should I be shooting higher, and how high?

I'm used to doing crunches and leg-lifts for my abs. Should I continue doing these everyday or only on non-HIIT days?

[mrh1986]

This is the OP posting under an alias. I have my routine under control now and I'm gonna start my log. My first workout was on Monday. I'll do this M/W/F for 8 weeks.

Week 1/Workout 1:

Weighed in at 185 lbs.
2:00 warmup
4:00 30/30 workout
2:00 cooldown

I used resistance level 6 for my sprints, and was pedalling at 125 rpms. I used resistance level 5 for my 50% phase. I got home and got ready to do 150-250 crunches like I used to do after my long aerobic workouts, but my stomach didn't feel right. I think I'll only work on my abs on off days.