WOW – Variable work/rest HIIT Session


photo[1]Today we revisit Heart rate-based work an rest HIIT Intervals! I give a pretty thorough explanation in the video but to summarize – We want to optimize both work intensities/durations and pair them with adequate rest periods. In other words, we don’t want to guess…we want to dial in our individual work/rest needs.

Our goal is to perform intervals in the >85%-90% Heart Rate Max range then recover all the way down to approx 60% which would generally signify we have adequately recovered.

I set my total session clock at 40 min. and performed as many work bouts as possible in this  time period (notice that I went beyond the 40 min. in the pic above but I decided to go one more bout at the end).

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Coach Dos is a sought after international speaker on a variety of conditioning topics such as Program Design, Cardio-Strength Training, Olympic Weightlifting applications, Sport-speed development, Explosive training, and CHAOS™ Speed Training. Coach Dos served as Director of Speed, Strength & Conditioning @ College of the Canyons in Santa Clarita, CA, a position he had held from 1999-2015. Coach Dos is also the 2006 recipient of the National Strength and Conditioning Association‘s prestigious Collegiate Strength and Conditioning Professional of the year for 2006. This award is given to the top collegiate strength coach in the country (as voted on by his peers). In addition to contributing to Men’s Health magazine on a regular basis, Coach Dos’ first book Men’s Health Power Training (Rodale Books) was released in July 2007 and become a world-wide best seller. His second book, Cardio Strength Training (Rodale Books) is also a best-seller.