Set Heart Rate Targets
20 minutesCalculate max HR and interval zones.
Field context
This workflow is part of 1 niche field
Complete guide for interval training hiit — step-by-step workflow, tools, checklist, and expert tips to get started.
Calculate max HR and interval zones.
Match interval length to VO2 or anaerobic goals.
Limit HIIT to 2–3 sessions with easy days between.
Estimate calorie burn per session.
Key metrics and targets for this training focus.
| Metric | Target |
|---|---|
| Consistency | 3+ sessions/week |
| Progression | ≤10% weekly load increase |
| Recovery | 1–2 easy days/week |
Master fundamentals in sports before advancing.
Short regular sessions beat occasional marathon efforts.
Pain, equipment failure, or unsafe conditions mean pause and reassess.