This month is all about High Intensity Interval Training (HIIT) for our 30 day Fitzone30 HIIT Challenge. Now that you have an understanding of HIIT and how to perform it successfully, this blog will assist you in using our Myzone App to optimize your Fitzone30 HIIT workouts. Here are four tips to optimize your HIIT with Myzone!
#1 – HIIT Your Target Zones
When you perform HIIT, your goal is to push into the YELLOW or RED zones during the work phase of the interval. Recovery should be in the GREEN or BLUE zones during the phase of the interval.
Once you’ve reviewed your HIIT workout, hold yourself accountable for reaching the target zones during each interval or work period. Keep an eye on your Myzone tile and monitor whether you are hitting your target zones during that interval phase.
If you aren’t hitting the target zones, consider revising your targets or double checking your max heart rate recorded on your Myzone.
“Use the metric of hitting your target zones during each interval to determine if you’re ready to progress your HIIT workout,” Myzone. You can increase the intensity of your HIIT workout by either increasing the work-to-recovery ratio (i.e. moving from a 1-to-2 ratio to a 1-to-1 ratio) or adding more sets of intervals (i.e. performing 10 intervals rather than 8) or adding more resisted weight (dumbbells, kettlebells, etc.).
Suggest Work To Rest Ratios:
Beginner, less than 3 months of consistent fitness training. Perform each exercise for 20 seconds, rest for 40 seconds.
Intermediate, ~6 months of fitness training, perform each exercise for 30 seconds, rest for 30 seconds.
Advanced exercisers, >6 months of fitness training, perform each exercise for 40 seconds, then rest for 20 seconds.
#2 – Keep Time
Your Myzone App also allows you to track your workout and time your intervals. Simply set the interval timer for your entire HIIT workout.
“Use the interval timer feature to set the “active” and “rest” phases of each interval and the total “reps” you will perform. For example, you could set up a 16-minute HIIT workout with a 1-to-1 work-to-recovery ratio by setting 1 minute for the “active” phase, 1 minute for the “rest” phase, and 8 “reps” for your intervals,” Myzone.
As with any workout be sure you warm up for 5-10 minutes in the BLUE and GREEN zones and cool down for 3-5 minutes in the BLUE and GRAY zones. Always stretch major muscle groups after your warmup and cooldown!
#3 – Track Your Fitness
As you become more adapted to your workouts, you’ll notice that you’re able to recover faster. This is a great sign and an awesome way to check your progress.
“While it may take you 45-60 seconds to recover down to the GREEN zone from the YELLOW zone when you first start a HIIT program, you’ll find that you are soon able to recover into the GREEN zone much faster,” Myzone.
We recommend using the Myzone Fitness Test to assess improvements in your fitness every 4 to 8 weeks. This helps to monitor both how many percentage points you recovered and how long it took you to get there. Over time, you’ll notice that your recovery and recovery speed increases.
#4 – Know When to Rest
HIIT should be performed at a maximum of 2-3 times per week so that you have an opportunity to recover between the intense workouts.
The Fitzone30 HIIT Challenge offers 2-3 days of HIIT Training with 2-3 days of another form of training that may include a fitness challenge either a race against time, rounds and reps AMRAP or a scored MZ-Fitness test.
Our live classes will be working at an intermediate / advanced level using a 2-to-1 workout to rest ratio. You can always modify your workout by following the suggested work to rest ratios by by re-visiting tip #1 above. If you notice that you’re having a really hard time getting your heart rate up into the YELLOW/RED zones or recovering down into the GREEN/BLUE zones during workouts that you typically hit your target zones, your body may need more rest.
As always, listen to your body and use the Myzone App feedback to make sustainable training choices. Happy HIITing!
Let Us Follow Your Journey!!
Remember to use the hashtags #Fitzone30HIIT when you post your workout pics, and don’t forget to add your workout pics with your moves in our private Facebook training page!
