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ZS – HIIT – Cyclical – Hill Sprints – Spike Duration Intervals
HIIT
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HIIT Hill Sprints
time
15 seconds
intensity
8/10
Tempo
fast
Rest
75 seconds
time
15 seconds
intensity
8/10
Tempo
fast
Rest
75 seconds
Sprint Up a hill, walk down. Rest a minimum of 1 min between sets. Add longer rest periods as fatigue sets in.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 seconds h:m:s | 8/10 RPE | Fast | 75 seconds (h:m:s) |
| 2 | 15 seconds h:m:s | 8/10 RPE | Fast | 75 seconds (h:m:s) |
| 3 | 15 seconds h:m:s | 8/10 RPE | Fast | 75 seconds (h:m:s) |
| 4 | 15 seconds h:m:s | 8/10 RPE | Fast | 75 seconds (h:m:s) |
| 5 | 15 seconds h:m:s | 10/10 RPE | Fast | 75 seconds (h:m:s) |
| 6 | 15 seconds h:m:s | 10/10 RPE | Fast | 75 seconds (h:m:s) |
| 7 | 15 seconds h:m:s | 10/10 RPE | Fast | 75 seconds (h:m:s) |
| 8 | 15 seconds h:m:s | 10/10 RPE | Fast | 75 seconds (h:m:s) |