HIIT Training phases
![High intensity training is considered one of the most effective training methods for slimming and improving cardiovascular fitness. High intensity training is considered one of the most effective training methods for slimming and improving cardiovascular fitness.](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img11.jpg)
Intense Phase
- All out
- % VO2max / FC max
Variable to select according to the type of HIIT protocol you want to follow: purpose of your training, physical condition of the person who will perform it, etc..
Sprint up
- 6”
- 20"
- 60”
- 4’
![Hiit is a mixed system that allows you to activate different energy mechanisms, since it is based on the alternation of high and low intensity exercises. Hiit is a mixed system that allows you to activate different energy mechanisms, since it is based on the alternation of high and low intensity exercises.](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img9.jpg)
Recovery phase
Allows you to maintain high VO2max and FC max allowing you to start from the second or third intense phase to the % of training work, the so-called "red zone".
Passive recovery
When speed-based workouts are made with work protocols ranging from 6 to 20", an active recovery would block the resynthesis of phosphocreatine, which is essential for the focus of the workout.
Duration of recovery
Adequate recovery based on duration of efforts. Alternatively alternate muscle groups if performing Barbell/DB work.
![](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img3.jpg)
Does high-intensity interval training make you lose weight? Yes.
HIIT in the gym: slimming and training time
![This is a recommended training for those who already have a good level of preparation. This is a recommended training for those who already have a good level of preparation.](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img10.jpg)
![Climbing up and down steps is an excellent cardiovascular workout Climbing up and down steps is an excellent cardiovascular workout](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img8.jpg)
HIIT protocols
![HIIT training methods are different, each with different functions HIIT training methods are different, each with different functions](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img6.jpg)
Tabata
- 20" all-out to the cycle-ergometer at 85 rpm
- Passive recovery of 10".
- Initially 6 cycles, once adapted to the training will be made 8. If you reach the eighth cycle without decrements in intensity, you will be asked for an increase in power of 11 watts.
- Intensity of about 170% of VO2max
- Duration: 6 weeks for 4 days a week
- On the fifth day, a 30' workout should be performed at constant intensity.
The training is regulated by the intensity of work, if you can not finish all 8 cycles the session ends, but if they are finished without decreases in intensity, will require more power expressed.
![High intensity training classes help to achieve a common goal together High intensity training classes help to achieve a common goal together](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img5.jpg)
Bangsbo
- or 30" of low-intensity cyclic activity
- 20" of medium intensity activity or 10" all-out
- Start again immediately with the 30" at low intensity, repeating the whole thing for 5 complete cycle or 2' recovery (passive or with walk)
- Repeat the 5 cycles again in the same way
![Athletic girls descend the steps Athletic girls descend the steps](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img4.jpg)
Gibala
- On the bike, 60" at 95-100% of VO2max
- Active recovery: pedal at 30 watts of power for 75"
- 8 cycles for the first 2 workouts
- 10 cycles for seconds 2 workouts
- 12 cycles for the last 2 workouts
- Duration: 3 days a week for 2 weeks
![Skillatlethic, nelle sue boost e fast, sono tipologie di allenamento HIIT Skillatlethic, nelle sue boost e fast, sono tipologie di allenamento HIIT](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img2.jpg)
HIIT: what benefits
![Training with Skillathletic is the new way to share a fast and engaging workout Training with Skillathletic is the new way to share a fast and engaging workout](https://www.technogym.com/wpress/wp-content/uploads/2019/02/hiit-img1.jpg)