High Intensity Interval Training (HIIT) is everywhere. Gyms run HIIT classes, people can download a HIIT timer on to their phone… it’s a really popular way of training due to its efficiency and effectiveness but unfortunately the more popular it’s gotten, the less it actually looks like an actual HIIT workout. Most HIIT classes advertised by gyms are actually just moderate intensity circuit classes!
There seems to be a common thought process which is ” wow, 5 minutes of that was great… so 10 must be even better… and if I can do 10 then lets go for 20!” This is usually followed with “I don’t need 30 secs rest, I can cut that to 20, actually who needs rest, I’ll cut it to 10 seconds, or get rid of it all together”
To get a true and effective HIIT session, this is the opposite of what you want to do.
Constantly adding more work doesn’t make the workout better… in truth it is probably destroying your chance of achieving the desired outcome and effect of the session.
The rest time must be AT LEAST equal to the work time, and ideally more. If it isn’t you end up with a session that becomes moderate intensity and this isn’t the goal.
Moderate intensity can still leave you feeling smashed, but it hasn’t done what it was supposed to. *This is especially true for Peri Menopausal and Menopausal women. Moderate intensity sessions drive cortisol levels up but not to the level needed to get the right hormonal responses needed to dampen that cortisol. Elevated cortisol levels are one of the reasons women in this age group often struggle with weight and body fat gain.
What I want to do in this blog is give you a little more detail and understanding so that if and when you do a HIIT session, it really counts.
Lets start with the fundamental, the Why;
Why is HIIT so effective?
As I said up top, the name of the game is efficiency. You can see great results in less time using High Intensity… if it’s done right.
Good HIIT programming does everything it can to maintain the intensity. If you lose the intensity then all you have is a shorter workout and that just wont get you where you want to be. The point of HIIT is to gain all the fat burning, muscle building, cardiovascular benefits that come from longer workouts in a shorter space of time. Essentially you need to go hard, rest and repeat.
The amount of work versus rest depends on your goal. If your goal is purely cardio/aerobic then longer bursts of effort with shorter amounts of rest are fine. True Sprint efforts must be 30 seconds or less though. However, if you want to throw some strength gains in their too then you will have to change it up as when you work out for too long, with not enough rest the intensity drops quickly.
So, now you get why it works, lets look at the How;
How should you design a HIIT session?
As you can see long HIIT sessions with short rest periods will likely lead to a drop in intensity. The other issue is burnout. Trying to work at that pace and level consistently will just leave you feeling drained.
So, a good starting point for designing a HIIT is to look at the rest time. If you insist on having shorter rest times, you need to also have shorter workouts. Remember, the goal is to maximise intensity (so that you can maximise your results).
A common and effective HIIT timing is 20 secs work, 40 secs rest. Now to a lot of people reading this, this is going to seem backwards as they would have been expecting 40 secs work, 20 secs rest but I wrote it the right way round, trust me.
If you stick to a static work/rest timing for your workout then understand that in the latter rounds you will likely experience some drop off in intensity as you become fatigued.
A great way to program HIIT is to increase the rest as the rounds progress so that you can maintain the same level of output for the whole workout i.e. 20 secs work, 40 secs rest. 30 secs work, 60 secs rest. 40 secs work, 120 secs rest. The idea is that you rest just enough to recover, while being able to maintain maximum output each set and/or round.
As for how long the total session should be, well, that will vary from person to person. You should stop your HIIT session at the point where you notice your intensity dropping. Ideally you should start with a shorter session, to try and avoid the drop off, and as you improve you can increase the length of your session.
Ok, so now we have a how, we need the What:
What exercises should be used in a HIIT session?
As has been said many times, the output is High Intensity so the exercises you chose must be ones that can be performed in that way.
The cardio choices are quite straightforward. You could use a stationary bike or elliptical for example and just go hard during the work periods.
Other good cardio choices are Sprinting, Rowing, Skipping, Ski Erg and the dreaded Assault Bike (other bikes are also good but I do love to hate the Assault Bike).
Strength is a little more complex as the weight needs to either be that you can lift it quickly and be explosive or that you can only do maybe 6 to 8 reps (depending on the movement and your timeframe). People often don’t think of strength work as intense but anyone that has done heavy barbell cycling will understand.
Some of my favourite HIIT choices are Kettlebell Swing, Power Clean, Deadlift, Dumbbell Snatch, Slamball, Box Jumps, Battleropes and Power Bag Burpees.
And now as we have got our What, we need the final piece of the puzzle, the When;
When should I do a HIIT session.
Given the demands on the body you shouldn’t do a HIIT session more than 3 times a week and just as you should build up the length of the session you should also build up the amount of sessions you do.
Start with one session. Do it well and do it right. After a couple of weeks, add in a second session if you feel like you want to. After another couple of weeks add in a third and stop there!
Just as intensity can drop during a long session, trying to do too much too often will have the same negative effect on your sessions, and therefore your results.
Beyond the Numbers: Why FTP is Your Cycling Game-Changer
Whether you are a keen Indoor Cycle Class Go-er, or a serious triathlete / cyclist this is one for you to read!
My journey from a basic Indoor Cycling Instructor to a Power Trainer and then a qualified Ironman U Certified Coach has transformed not just my approach to coaching but also the measurable results my class members and athletes alike achieve. Through advanced certification with industry leaders I’ve gained insights that have revolutionised my ride profiles and delivery.
The proof lies in the numbers. Every quarter, my team measure their Functional Threshold Power (FTP), a crucial metric that serious cyclists live by. This isn’t just another cycling statistic – it’s the golden standard of cycling performance, one that experienced riders know and track religiously.
Gone are the days of guesswork and subjective improvements. What we do now is backed by data, driven by science, and most importantly, delivers consistent, verifiable results.”
Understanding FTP: Your Key to Measurable Progress
What is FTP? Functional Threshold Power (FTP) is your cycling power output measured in watts. Think of it as your cycling engine’s horsepower – a precise measurement of what you can deliver to the pedals.
Breaking it Down In technical terms, your FTP represents the highest average power you can sustain for a full hour. It’s your sweet spot between intensity and endurance – your cycling cruise control, if you will.
Why FTP Matters In the world of cycling, FTP is more than just another metric – it’s the gold standard. Here’s why: It provides an unambiguous measure of your cycling fitness It enables precisely calibrated training zones It offers objective proof of your progress
Beyond the “Feel Good” Moments Sure, beating your riding buddy up Box Hill or setting a new Strava segment record feels great. But these victories, while satisfying, can be influenced by countless variables – weather, rest, nutrition, or even your friend having an off day.
FTP cuts through these variables. When your FTP number rises, there’s no debate: you’ve gotten stronger. It’s cycling progress quantified, pure and simple.
Getting Started: The FTP Test
Ready to discover your cycling potential? Welcome to the world of FTP testing – 20 to 60 minutes that cyclists simultaneously respect and dread. Let’s break down your testing options.
Testing Protocols
The Classic Hour Test The purist’s choice: Ride as hard as you can for 60 minutes, and your average power is your FTP. Simple in theory, brutal in practice. While this delivers the most accurate results, it’s mentally and physically demanding enough that most cyclists opt for shorter alternatives.
The 20-Minute Test The most popular method: After a proper warm-up, ride at your maximum sustainable effort for 20 minutes. Take 95% of your average power, and you’ve got your FTP. It’s shorter, more manageable, and still remarkably accurate.
The 5-Minute Test The quick alternative: Give it everything for 5 minutes. This should still be done after a thorough warm up! Your FTP will be approximately 85% of your average power. While less accurate than longer tests, it’s a useful benchmark when time is tight or you’re just getting started
*The 5 minute test is the method I use for testing in my Indoor Cycle Classes and is part of a full 45 minute class profile where the test is completed between minutes 32 and 37. This means it more accurately replicates a longer test, giving a more robust results without putting class members through a true trial, which most would not enjoy.
Where to Test
Indoor Options
Smart trainers or power-equipped indoor bikes Controlled environment for consistent results Perfect for year-round testing Available at many modern cycling studios
Outdoor Testing
Typically yields slightly higher numbers Requires a bike with a power meter Need a flat or steady climb with minimal interruptions Weather and traffic dependent
Remember: The most accurate test is the one you’ll actually complete. Choose a protocol that matches your experience level and time constraints, but stick with it for future tests to track your progress reliably.
FTP Test Calculations: A Practical Guide
Let’s walk through real-world examples for each testing protocol:
60-Minute Test
Example: Average power over 60 minutes = 200 watts FTP = 200 watts (no adjustment needed) This is your baseline FTP – the gold standard
20-Minute Test
Example: Average power over 20 minutes = 220 watts FTP = 220 × 0.95 FTP = 209 watts The 5% reduction accounts for the shorter duration
5-Minute Test
Example: Average power over 5 minutes = 280 watts FTP = 280 × 0.85 FTP = 238 watts The 15% reduction compensates for the ability to sustain higher power over shorter durations
