This document provides information about high intensity interval training (HIIT). It defines HIIT as alternating between intense exercise and low intensity recovery periods. It describes HIIT can be done aerobically with cardio exercises or anaerobically with weights. It also discusses the benefits of HIIT, including increased fat burning, endurance, and strength. Additionally, it outlines different types of HIIT workouts, such as varying the interval durations and intensities, and combining exercises like running and bodyweight movements. Finally, it notes that while HIIT provides fast results, it should only be done 3 times per week to avoid overtraining.

1. S&C COACH TOMAZ BRINEC

2. WHAT IS
HIGH INTENSITY INTERVAL TRAINING

3. WHAT IS HIIT ?
• It's an effective training method
• It is alternating between intense bouts of exercise and low intensity
exercise
• It can be used anaerobically (in gym with weights) and aerobically
with cardio
• It burns more fat, improves endurance, and builds strength

4. HIIT (aerobic)
Aerobic - involving or improving oxygen consumption by the body
Aerobic exercise, therefore, enhances respiratory and circulatory
efficiency by improving oxygen consumption.
Aerobic movements require oxygen to generate force, and use of slow-
twitch muscles for activity over sustained periods of time (minutes to
hours).
Examples of aerobic exercise typically includes: jogging, cycling or long
distance running.

5. HIIT (anaerobic)
Anaerobic - "without oxygen”
Anaerobic exercise does not require oxygen to generate force.
Anaerobic movements use fast-twitch muscles for short bursts of
intense activity lasting only brief durations of time (from a few
seconds to up to a minute)
Examples of anaerobic exercises includes certain isometric holds,
sprinting, high-intensity weightlifting and punching-BOXING.

6. Post training effect
HIIT vs Cardio
HIIT - INCREASES METABOLISM AND BURNS CALORIES LONG TIME
AFTER PRACTICE IS FINISHED – UP TO 24h
VS
CARDIO - JOGGING AT STEADY LOW PACE BURNS ALMOST NO
CALORIES IN POST PRACTICE TIME

7. HIIT - Pros
Benefits of HIIT Workout
• Builds Muscle
• Helps lose Weight Quickly
• Improves aerobic and anaerobic capacity
• For all over fitness
- HIIT produces very fast results in a short period of time which is why
it has been gaining popularity
- Improves sports performance

8. HIIT - Cons
What happen If HIIT is Done Daily Without Any Break
• Muscle loss
• Muscle Cramps or Severe muscle injury
• Slow recovery
• Loss of energy during other workouts
• Fatigue
HIIT workout should be done up to 3 times/week on alternate day and
focus on healthy diet to get quick and better results.

9. What to expect from HIIT
• A better body composition. HIIT's short duration prevents catabolic
states, but at the same time keeps a strong fat burning effect. This
means less fat and more muscle
• For newcomers - Better eating and sleeping habits as their body
adjusts to the demands of the workout
• The quick and explosive method of a short HIIT workout will after
practice make you feel more energized (better mood and feeling
more energetic)
• Bouts of intense work effort that are associated with HIIT will better
sports performance, with quicker and more agile movements

10. What to expect from HIIT
• Increase in VO2 max (maximum oxygen uptake) and better
anaerobic capacity
• Metabolism can be increased for the next 24 hours or even longer,
helping to burn 50% more fat overall than steady-state cardio.
• Excess post-exercise oxygen consumption (EPOC):
Oxygen is consumed in greater amounts for a certain period of time after HIIT.
This causes up to 9 times more fat being burned while in a resting state.
• Anabolic hormone production may increase, which leads to gaining
muscle mass.

11. HIIT in Micro-Cycle
What is a micro-cycle?
How to combine HIIT with other types of workouts?

12. COMBINATING HIIT WITH DIFFERENT TYPE
OF PRACTICES IN MICRO-CYCLE
MONDAY TUESEDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
STRENGTH
Complex
HIIT
KB, DB
CORE
HIIT
Jump Rope HOC
EXPL. POWER
Body weight
RECOVERY
Aerob. RUN
OFF
Micro-cycle for Explosive Strength, Anaerobic Capacity

13. COMBINATING HIIT WITH DIFFERENT TYPE
OF PRACTICES IN MICRO-CYCLE
MONDAY TUESEDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
HIIT run
30-30
Explosive
strength Legs
Core
HIIT run
60-60
Explosive
upper-lower
body MB
HIIT run
3’-3’
Strength
upper body
Eccentric
exercises
Legs
Recovery
Low Intens.
Agility
CORE
HIIT run
30-30
Explosive
strength Legs
Core
HIIT run
60-60
Explosive all
body MB
HIIT run
3’-3’
Strength
upper body
Eccentric
exercises
Legs
Micro-cycle for Cardio – Running Build Up

14. DIFFERENT KINDS OF HIIT
• MAeP
• Time Oriented ( most publically popular - Tabata, Insanity,…)
• Reps Oriented
• Pyramid system
• HOC
• RUNNING

15. DIFFERENT KINDS OF HIIT
MAeP (MAXIMAL AEROBIC POWER)
• Training models: (Core, Strength, Conditioning, Explosiveness)
• INTERVALS up to 5’ long + rests 1-3’, perform 3-6 sets
• With weights, without weights, combined
• Weights 0 -20% 1RM
• INTENSITY… HIGH 
• Total time of practice without warm up 25-45’

16. DIFFERENT KINDS OF HIIT
1st Example: MAeP (MAXIMAL AEROBIC POWER)
execute up to 5-6 sets with 1-3’ rests in between

17. DIFFERENT KINDS OF HIIT
2nd Example: MAeP (MAXIMAL AEROBIC POWER)
STRENGTH & ENDURANCE
1.set
1. 60” Squats
2. 60” Static hold 90° - legs (half squat)
3. 60” Push ups with side rotation
4. 60” Back (pump-hold,…)
5. 60” Explosive jump in to squat from kneeling position
Rest 1-3’
2. Set
.
.
5. Set (each set is different!!)

18. DIFFERENT KINDS OF HIIT
TIME CIRCUIT
• Training models: (Core, Strength - AnC, AeC)
• Intervals: 20-10, 20-20, 30-30, 60-60, 20-40, 30-15, 10-5, ...
• HEAVY weights, LIGHT weights, own body weight
• Weights form 0% up to 50% 1RM
• INTENSITY… HIGH 
• Total time of practice without warm up 20-30’
or
• 10’ for Finishers 

19. DIFFERENT KINDS OF HIIT
Two Examples of TIME CIRCUIT
10’ Finisher 

20. DIFFERENT KINDS OF HIIT
REPS CIRCUIT
• Training models: (Core, Strength, Working Capacity,…)
• Intervals: Repetition oriented (6-50 reps)
• Rests: Time orientated (15-90”)
• LIGHT weights, own body weight
• Weights form 0% up to 40% 1RM
• INTENSITY… HIGH 
• Total time of practice without warm up 15-45’

21. DIFFERENT KINDS OF HIIT
Two Examples REPS CIRCUIT with HEAVY weights

22. DIFFERENT KINDS OF HIIT
PYRAMID
• Training model (Core, Strength, Working Capacity,…)
• What kind of Pyramid: negative – positive Ʌ , V
• Intervals: time or repetition oriented
• Rests: Time oriented (constant 30” or varies from 15-45”)
• Weights form 0% up to 60% 1RM
• INTENSITY… HIGH 
• Total time of practice without warm up 20-35’

23. DIFFERENT KINDS OF HIIT
Example of body weight PYRAMID

24. DIFFERENT KINDS OF HIIT
HOC (High Octane Cardio)
(Combinations of Explosive Power + Running/Jump rope/Boxing/…)
• Training model (Working Capacity,…)
• Intervals: time + repetition oriented (10” sprint + 10x snatch,…)
• Rests: Time (30-60”)
• Weights form 0% up to 60% 1RM
• INTENSITY… HIGH 
• Total time of practice without warm up 20-30’

25. DIFFERENT KINDS OF HIIT
Simple Example of HOC with Jump rope + Strength
2’ work + 1’ rest
• 20 double under
• 10 push ups / plyo-push ups

26. COACH TOMAZ BRINEC

27. HIGH
INTENSITY
INTERVAL
in
RUNNING

28. HIIT running
HIIT type training sessions have become increasingly popular
amongst serious fitness enthusiasts as well as athletes and are
believed to be one of the most effective ways to enhance
cardiovascular fitness.
HIIT is known to be particularly effective at improving the
maximal aerobic capacity (VO2max), Lactate threshold, the
economy of motion and endurance exercise performance.

29. HIIT running
High-intensity interval training (HIIT) is a type of interval training
that alternates intense efforts (90-100% VO2max) with less
intense recovery periods (50% VO2max).
The length of both the work interval and recovery interval can
vary greatly but is largely dependent on the intensity of the work
interval.
Submaximal (below VO2max) intervals tend to have longer work
intervals and a larger work to rest ratio (e.g. 5:1 work to rest ratio)
Supra-maximal (intensities above the VO2max) intervals tend to
have shorter work intervals and smaller work to rest ratio
(e.g. 1:5 work to rest ratio).

30. HIIT running
HIIT is highly beneficial to fitness enthusiasts, it allows
individuals to maximize cardiovascular fitness and calorie
consumption in a minimal time period. In endurance athletes it
can bring out additional improvements in aerobic and anaerobic
metabolism beyond those brought through basic aerobic fitness
training.
Research suggests that amongst well trained endurance athletes
the use of HIIT sessions at 90-100% VO2max may be the best
way to make further improvements in aerobic fitness
(Acevado and Goldfarb, 1989; Billat et al., 1999; Stepto et al., 1999).

31. HIIT sessions are believed to improve
performance in a number of ways
1. Increasing the stroke volume of the heart
2. Enhancing fatigue resistance
3. Improving neuromuscular co-ordination
4. Reducing blood lactate levels and increasing the recruitment
of slow twitch muscle fibers
5. HIIT training improves performance while decreasing
carbohydrate oxidation and increasing fat oxidation at
submaximal intensities 85-88% vVO2max
(Westgarth-Taylor et al., 1997;)

32. Types of High Intensity Interval Training (HIIT)
HIIT can be divided into three intensity levels:
1) Submaximal Aerobic Intensities – Training at intensities
slightly below VO2max (around 85-95% vVO2max)
2) Maximal Aerobic Intensities – Training at the VO2max
intensity (100% vVO2max)
3) Supra-maximal Intensities – Training at speeds above the
VO2max intensity (+100% vVO2max)

33. HIIT at Submaximal Intensities
Training at these submaximal intensities (85-95% VO2max)
places a lower level of stress on the muscular and physiological
systems than “maximal” or “Supra maximal” intensities.
85-95% vVO2max
• 4-6x 4’run - 3’jogging
• 3-5x 5’run - 3’jogging (tempo “fast-slow”)
• 7x 3’run - 1’walk
• 12x 2’run - 1’walk

34. HIIT at VO2max Intensity
Training at the maximal aerobic capacity involves training at the
minimum speed or power output that elicits the maximum
oxygen uptake (VO2max).
100% vVO2max
• 12-24x 30”run – 30”jogging
• 6-8x 60”run – 60”jogging
• 3x 3’run – 3’jogging
• 10-15x 30”run – 15”rest
110% vVO2max
• 4x5’ (15”run-15”rest) + 2-3’recovery

35. High Intensity Interval Training at
Supra-maximal Intensities
Supra-maximal HIIT sessions involves training at intensities
above the speed or power output at which the VO2max occurs.
Training at these intensities involves a strong anaerobic
component, and therefore causes high levels of lactate to
accumulate in the muscles and blood stream.
• 2 sets: 6-10x (40”run at 110% vVO2max + 20”rest) + 5’rest
between sets
• 2 sets: 8-12x (30”run at +110% vVO2max + 15” rest) + 5’rest
between sets
• Sport games: (Full speed) change of directions
3-5sets 5-10x (10”work + 3-5”rest), 2-3’rest between sets
• 4-6x 30”all out sprint + 4’rest

36. High Intensity Interval Training:
Cardiopulmonary Emphasis
Buchheit and Larsen 2013

37. HIIT running – Risks of overtraining
The amount of HIIT sessions that can be undertaken is limited
because of increased risk of overtraining. Excessive use of High
intensity training increases levels of stress hormones.
The effects of increasing the number of weekly HIIT sessions on
exercise performance and stress hormone levels, they found that
increasing HIIT sessions to 3x/week did not improve
performance and led to increased levels of stress hormone
norepinephrine, indicating an increased risk of overtraining.
(Billat et al., 1999).
It is generally recommended that high intensity interval training
sessions in running should make up approximately 5-15% of total
training volume

38. High Intensity Interval Training (HIIT) Summary
• HIIT is a type of interval training in which intense efforts are alternated with easier recovery periods.
• Some of the benefits of HIIT sessions include improved VO2max, enhanced aerobic and anaerobic energy
systems, improved cardiac output, efficiency and oxygen transport, enhanced lactate threshold, improved
speed/power, enhanced fatigue resistance and enhanced exercise efficiency
• HIIT sessions can be divided into three intensity levels: 1) Submaximal Interval Training - below the point of
maximum oxygen uptake (e.g. 90% VO2max); 2) Maximal Interval Training - Training at an intensity that
corresponds with the VO2max; 3) Supra- maximal Interval Training - Training at intensities above the VO2max.
• The rest intervals for HIIT sessions varies depending upon the intensity of the work intervals - typically
submaximal, maximal and supra-maximal sessions have work to rest ratio’s of 5:1, 1:1 and 1:5-1:10.
• HIIT sessions appear to be a particularly effective and a time-efficient means of enhancing fatigue resistance,
lactate threshold intensity, race performance, and exercise efficiency.
• It is generally recommended that running HIIT sessions should make up no more than 15% of the total
training volume with a maximum of 2 weekly sessions.
The time course of the training adaptation to HIIT training is fairly fast with improvements occurring after just
4-6 weeks of training and may be a particularly effective training method in the build-up to a competitive
phase.

39. THANK YOU
S&C COACH TOMAZ BRINEC