I missed your post Wookie.....but I don't think you're hitting it hard enough. In order to activate EPOC, you need to get above 180. Or, if you're around the age of 30(I assume you're younger)....at least above 170.
What you're doing right now isn't exactly HIIT. I wore a HR monitor, albeit a cheap one, during the hockey season this past year, and my MHR was over 170 on at least 15-20 shifts during the course of 1 game. So, 30-45 sec shifts at a MHR of 170+, is a lot difference than a MHR below 160. The way I understand it, while you certainly feel winded if you jog, or even lift weights, EPOC never comes into play unless you hit a certain HR.
The few times I kept track, and my HR went above 170, usually it was around 180, especially when I did squats..... and when I finished, my HR was around 120 for at least 2 hours after working out. And my RHR at that time was in the low 50s.
These sessions were done right after lunch, and when I checked my HR after supper, or even before going to bed, it was still around 70-80. Which is almost double of what it should have been. I didn't bother to check every hour, but if you do the math, after a hard session of HIIT, or something like breathing squats or timed deadlifts, I would say your RHR falls about 10bpm every hour, after initially coming down to around 120 or so.
Of course, if you're in better shape, it'll become harder to activate EPOC, and it might not have such an effect either.
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