Classes & Programs


High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue. 

Types Of HIIT Workouts

Beginner: Timmons Method

Developed by a team at Loughborough University, this one’s entry-level. Do 20 seconds of all-out work, followed by two minutes of active recovery (walking/freewheeling will do) or complete rest. Repeat three times, and you’re done.

Intermediate: 10-20

Also known as “reverse Tabata”, this doubles the rest and reduces the work intervals to shift the focus to anaerobic fitness. Use it if you’re aiming for power production, or if you don’t have the fitness for an all-out Tabata. Warm-up for ten minutes, then do six to eight rounds.

Advanced: 10-20-30

Now things get complicated. In this plan, you’ll do five “blocks” of work, made up of 30 seconds at 30% intensity, 20 seconds at 60%, and ten seconds all-out. Result? Lots of volume, at manageable intensity.

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