@hiitscience

α΄›Κœα΄‡ Sα΄„Ιͺᴇɴᴄᴇ α΄€Ι΄α΄… α΄€α΄˜α΄˜ΚŸΙͺα΄„α΄€α΄›Ιͺᴏɴ ᴏf ʜΙͺɒʜ-ΙͺɴᴛᴇɴsΙͺᴛʏ ΙͺΙ΄α΄›α΄‡Κ€α΄ α΄€ΚŸ α΄›Κ€α΄€ΙͺΙ΄ΙͺΙ΄Ι’ (#HIITScience). SᴏʟᴠΙͺΙ΄Ι’ α΄›Κœα΄‡ α΄˜α΄œα΄’α΄’ΚŸα΄‡! https://xitter.cf/t.co/wIDo8Gz2ru

hiitscience.com
Joined November 2015
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You can be highly trained and still underperform if your overall load is too high. Sleep, nutrition, stress, and recovery all influence performance. Our Athlete Health & HIIT Mini-Course is free for Skool community members. Link in comments. @mart1buch @PaulBLaursen
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Join 750+ members in our free Skool community and get free access to the Athlete Health & HIIT Mini-Course. Explore the course here: skool.com/hiit-science/plans
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Why did your training plan change? In his talk at Simon Fraser University, Dr. @PaulBLaursen shares insights from Dr. @andrea_zignoli's work on incorporating established exercise science into Athletica’s training models. Full Talk: youtube.com/watch?v=tQ2FU_bX… @Athletica_AI
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What does it take to prepare for HYROX? On the Training Science Podcast, @PaulBLaursen and Dr. Charlie Davids discuss the demands of HYROX and how training can evolve as athletes work toward race day. Listen on Spotify: open.spotify.com/episode/1Qp… @PaulBLaursen @Athletica_AI
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How do you build better players and better performance systems? On the Training Science Podcast: Building Better Players and Better Performance Systems with @MattiaModonutti and @mart1buch Listen on Spotify: open.spotify.com/episode/00k… Listen on Apple: podcasts.apple.com/ca/podcas…
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How hard should HIIT feel? Hard to very hard, and it should feel good too. @PaulBLaursen treats feeling good as a useful signal, not a guarantee. Overtraining builds from repeated overload, not one session. Full clip: youtube.com/watch?v=FmnGdNmf… @PaulBLaursen @Athletica_AI
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Training is only part of an athlete’s stress. Work, family responsibilities and emotional strain can affect how ready you are for your next session, even when your training load hasn’t changed. Listen to the full talk: youtube.com/watch?v=tQ2FU_bX… @PaulBLaursen @Athletica_AI
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What is the real Tabata protocol, and what has it become in most gyms? The full episode clears up what actually counts as HIIT, whether you really have to go all out, where HIIT even came from, and more. Full episode (timestamped): youtube.com/watch?v=FmnGdNmf… @PaulBLaursen
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You don’t need a gym to do HIIT, but you do need a clear plan. Bodyweight exercises, a timer, and a little space can be enough for a home session. The exercise selection, intensity, and recovery periods should reflect what you want to improve. @PaulBLaursen @Athletica_AI
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Can you actually go all out for 30 seconds? You can have the intent to go all out, but will the power at the end match the power at the beginning? Well, probably not. Full episode (timestamped): youtube.com/watch?v=FmnGdNmf… @PaulBLaursen @Athletica_AI
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Today almost everything in training gets tracked. Power, heart rate, HRV, sleep. The harder part is knowing what each of those numbers actually measures. @mart1buch sees the confusion often, so it's worth being precise. Full talk: youtube.com/watch?v=tQ2FU_bX… @PaulBLaursen
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A higher VOβ‚‚ max can help your lactate threshold improve. But what happens when fatigue builds? @YMSchwarz explains how VOβ‚‚ max, exercise economy, and lactate threshold interact, and why prolonged exercise makes that relationship more complicated. open.spotify.com/episode/6Kh…
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On the Training Science Podcast, Mollie Brewer explains why domain expertise matters when working with large datasets in sport science, and how it helps tell a genuine new insight apart from a problem in the data. Full episode: open.spotify.com/episode/4nQ… @PaulBLaursen
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HIIT or just interval training? An interval is a piece of time. Above critical power, it's HIIT. Below it, it can still be hard, just sub-threshold. Either way: hit the signal, walk away, repeat. Full episode (timestamped): youtube.com/watch?v=FmnGdNmf… @PaulBLaursen @Athletica_AI
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Game-based HIIT: can your sport be the conditioning? Yes, but only if you control the variables. A 3-step framework:
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Does high-intensity interval training have to feel like you're dying to be effective? Full episode (timestamped): youtube.com/watch?v=FmnGdNmf… @PaulBLaursen @Athletica_AI
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HIIT is more than just a high heart rate. To see real progress, your training needs to trigger three specific β€žTarget Zonesβ€œ in the body:
HIIT is more than just a high heart rate. To see real progress, your training needs to trigger three specific β€žTarget Zonesβ€œ in the body: 1️⃣ Aerobic 🫁 It’s about efficiency. HIIT improves your cardiac output and increases mitochondrial density. 2️⃣ Anaerobic πŸ”₯ It’s about power. This system handles the β€žburnβ€œby burning through glycogen and managing lactate levels when oxygen runs low. 3️⃣ Neuromuscular 🧠 It’s about output. Your brain and muscles have to coordinate under high stress. This is where residual fatigue and injury risk live. If you don’t recover, you don’t adapt.

ALT HIIT is more than just a high heart rate. To see real progress, your training needs to trigger three specific β€žTarget Zonesβ€œ in the body: 1️⃣ Aerobic 🫁 It’s about efficiency. HIIT improves your cardiac output and increases mitochondrial density. 2️⃣ Anaerobic πŸ”₯ It’s about power. This system handles the β€žburnβ€œby burning through glycogen and managing lactate levels when oxygen runs low. 3️⃣ Neuromuscular 🧠 It’s about output. Your brain and muscles have to coordinate under high stress. This is where residual fatigue and injury risk live. If you don’t recover, you don’t adapt.

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You don’t carve a table to make sawdust. That’s how Dr. Ted Polglaze thinks about GPS data in soccer training. The goal of a session is to help players get better at the game... Full episode on Spotify: open.spotify.com/episode/1HK…
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HIIT, SIT, Tabata. All hard, not all the same. HIIT is the umbrella: red zone, recover, repeat. SIT is all-out, 20–30s sprints, long rest. Tabata is 20s at ~170% VO2max, 10s rest, 7–8 rounds. Full episode (timestamped): youtube.com/watch?v=FmnGdNmf… @PaulBLaursen @Athletica_AI
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A well-designed HIIT session can still be the wrong session for that day... The best format depends on the context: the demands of the sport, the athlete’s profile and psychological state, the phase of training, long-term goals, and even unexpected events that affect readiness.
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