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.
Is your fitness suffering thanks to overtraining ?
One of the things we have likely all seen a lot of during this lockdown period is unqualified Fitness Influencers (seriously, someone still needs to explain what this even is!) and even in some cases PT’s and fitness brands setting up crazy bodyweight challenges as a way to “help” people maintain their fitness during lockdown.
Think being challenged to do 100 squats, then add 100 push ups, oh and 100 lunges and hey, why not, do 100 burpees while you’re there… and lets do that every day for 7/14/30 days!
So, maybe you are thinking that sounds banging, its hardcore, Yeah! push the limits!… and you’d be right, IF you did that workout maybe twice a month, although that could still be deemed excessive, depending on your current fitness level.
Indeed, one of my favourite workouts is one of the CrossFit Girls – Angie; ‘For Time 100 Pull Ups, 100 Push Ups, 100 Sit Ups and 100 Air Squats’ However, as much as I love it, it’s a workout I will likely do 3 times a year, at the most! In fact I think I’ve done it twice in the last two years. There is a value to doing high rep work but doing so often is just counter productive and probably a waste of your time.
Personally, I am huge fan of the minimal dose response, which basically means achieving the desired result with the minimum amount of work required. Do you really need to do 100 squats for 7 days? I’m going to guess that the answer is no! Its a pretty safe bet you can get where you want to go with a smarter approach.
You have to ask the question “why I am doing this?” “what is it achieving?” and if you don’t know and the person setting the challenge cannot give you a good explanation beyond “Do it! “Go Hard or Go Home’ then do you know what… don’t do it!
These are the main issues to consider:
Form Can the average gym goer actually maintain proper alignment and form for 100 reps? Take the squat as one example… Let’s be frank, there are a fair few videos circulating showing people doing these types of challenges and squatting with poor form. Now, I know not everyone has the hip or ankle mobility to be able to squat to or below parallel but a good majority of people don’t even know that this is the standard to aim for. We see shallow depth, knees pushed in front of toes, chests falling forward and hunched shoulders to name but a few issues. Whats the point of doing 100 reps when the first rep isn’t good? Quality over quantity at all times and if you know you cannot squat to parallel with good form then put the work in on your mobility to fix the issue. This would be a much better use of your time! Same goes for every other movement.
Injury Risk Let’s just take a second to consider the injury risks for the volume of repetitive work, especially when repeated over multiple days. The possible shoulder, knee or hip problems that might arise are plentiful so why would you take the risk. So many people are willing to push through workouts suffering from aches and pains and I never understand why. I constantly have to talk to class members about long term success over short term gain.
Overtraining – Volume and Intensity Simply put overtraining occurs when you the work you put in exceeds the bodies ability to recover. So, doing the same movement pattern over and over again, and then again, and then again will not allow the muscle groups involved to recover. When the muscles aren’t allowed to recover, they can’t perform properly so the end result is a drop in output. There is a huge difference between overloading and overtraining. When done right and applied properly, the overload principle will yield brilliant results. Maybe some of these people plan these excessive workouts thinking that they will achieve overload but unfortunately not! They have tipped over into over training.
Overtraining – Duration Some say over training, some say under recovery. Both amount to the same thing and both are correct. As well as programming excessive amounts of reps and high volume work, the other way to over train the body is by skipping rest days. Often these challenges are set with “Hey, lets do this every day for a month!” Yeah, great, let me know how that works out for you in the end! Why is it seen as hardcore to say screw it to the rest day? Anyone with this attitude clearly doesn’t understand how to programme fitness effectively.. if this is your coach, please… walk away now! The body needs recovery time. It’s as simple as that. Without recovery not much will happen in terms of progress. It often feels like rest is a dirty word. How often have I heard “it’s ok, I’ll rest when I’m dead”! OK then. But why not send your time alive actually making positive adaptations and seeing progress rather than just wearing your body and mind into the ground. Yes, to see change you need to force an adaptation. You need to stress the body and trigger it to adjust to the new stimulus. Just not all the time!
There are so many negative effects related to overtraining aside from the injury risk and drop in performance and ability. Maybe you aren’t actually injured but it is likely you will suffer from increased inflammation. It can also affect your amount and quality of sleep.
Ask yourself.. is it worth it?
Train smart, rest well and achieve something truly bad ass!
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
No! I hear you cry indignantly… and maybe thats the truth but something I see all the time is people sabotaging their chances of success and the reason boils down to ego.
Ok, what do I mean…
You know that person in your fitness class or on the gym floor that always puts a bit too much weight on the bar and then lifts with poor form meaning they are doing more harm than good? Ego.
How about that one person that always goes out way too fast on a run and gets overtaken by those that took it slow and steady? Ego
What about that person who is always saying “oh I would’ve/could’ve done x/y/z but unfortunately I got injured/felt a niggle/ had a stomach issue/it was too hot/too cold? One time, ok, it’s probably genuine but that person who always seems to come armed with excuses? Ego.
If you cannot recognise yourself if these examples I’m betting you can recognise someone you know. And, maybe if you are honest with yourself, you can probably think of at least one time when you have let your ego get the better of you and your training session or event has been crap because of it.
Hell, we’ve all done it. Maybe you loaded the bar a bit too heavy and then skipped a couple of reps every round as your workout is taking way longer than everyone else’s. Maybe you stepped outside to do your run, realised it was really hot but didn’t adjust your pace and burned yourself out.
If we all do a little bit of critical (and honest) analysis, we can probably all identify one time when we let our ego get the better of us and it came back to bite us in the ass.
This week, the worldwide CrossFit community took on one of the most famous Hero Workouts in the world, Murph. It’s a gruelling suckfest of a 1 mile run, 100 Pull Ups, 200 Push Ups and 300 Squats, plus another 1 mile run… oh, and you do it in a weight vest.
I saw so many posts and had so many people comment on my social things like” oh I wish I could but I can’t even do one pull up so I’m out” or “oh it would be amazing to be able to do this but I can’t :0(”
I would point out that there are many, many scaling options (especially this year as more versions of Murph were released to accommodate those without equipment and those that hadn’t been near their gym in 10 weeks). The responses were upsetting! Along the lines of ‘oh scaling is cheating, either do it or don’t do it!’
Now, at this point I would like to make sure you know, I scaled Murph. I always scale Murph. I don’t have a choice as guess what, I can’t do 100 pull ups! I split that fucker down into 20 rounds of 5 Ring Rows (for the pull ups) 10 Push Ups (to a 12″ box as I prefer to do a full push up on an incline, than do them on my knees and I can’t do 200 good push ups on my toes) and 15 Squats.
The point of Murph, and any workout, is not to be exclusive. The point is to challenge yourself to do something tough, something unpleasant and prove to yourself that you are a true bad ass because you finished it.
It shouldn’t be easy and if you’ve adapted it to the point where it’s easy and you’re posting ‘Hey, Murph smashed sub 30 mins, Boom!” (yep, I saw many of these) You missed the point and do you know why? Yep, you guessed it… Ego!
But this is the other way ego can hold you back… you make excuses to not do stuff, or you only do the stuff you know you can do, because really, you are too afraid to try.
It’s pretty obvious that doing something is better than doing nothing and honestly, what is the worst that can happen? You’re a little slower than others you know? You lose your shit mid workout and throw something across the gym (this one is based on personal experience!)? You cry? You scream? You even quit maybe? So what! I truly believe we learn way more in the bad times and in the mistakes than we do when everything is good.
I am the first one to celebrate the wins with my clients whether they are achieving a new pb, learning to take rest days, dropping fat and inches, or fitting into old clothes but I will spend more time talking about the bad times as thats where the big lessons are.
I have this one mantra when it comes to my own training: No one cares. Work harder. Now I know that of course Kerry, my coach, and Toby, Head Coach at my gym, absolutely care about my progress but this mantra just sums up the required absence of ego.
Focus on the lessons. Stop holding yourself back. Unleash your inner bad ass.
