Badge-Winning HIIT Blast

Workout - Badge-Winning HIIT Blast

• 2min @ 7'00''/km
• 4 lots of:
  • 30s @ 5'00''/km
  • 15s rest
  • 30s @ 5'00''/km
  • 15s rest
  • 30s @ 5'00''/km
  • 15s rest
  • 30s @ 5'00''/km
  • 1min rest
• 2min @ 7'00''/km

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Intro: this summarizes How Many Garmin Badges Can You Collect In A Week? from The Running Channel. An engaging video worth watching in full. The breakdown is below so you can start collecting badges. Watch the complete video for the full scope.

Key points:

• Garmin rewards cross-sport activity: running, walking, cycling, treadmill sessions, HIIT workouts, yoga, and long-distance runs each trigger separate badges.
• A 5 km run before 7 am earns Early Riser. Any 1-mile effort unlocks One Mile.
• A quick HIIT session of 3 rounds (mountain climbers, jumping jacks, core work, and thrusters) scores HIIT.
• 15,000 steps daily gets Step. A 10 km treadmill workout earns 10k.
• 13 mi earns 13-mile. A run after 10 pm gets Night. 13.1 mi gets Half Marathon.
• Activity counts in many forms. Rest days, yoga, even brief 22-second indoor walks all qualify.

Workout example (week-long plan):

1. Day 1, early morning run: 5 km (3.1 mi) before 7 am. Early Riser + One Mile.
2. Day 2, walking and treadmill: 10 km (6.2 mi) walk paired with 10 km (6.2 mi) on the treadmill. 10k.
3. Day 3, HIIT: 3 rounds of 30 s mountain climbers, 30 s jumping jacks, 30 s core, and 30 s thrusters (bodyweight). HIIT.
4. Day 4, yoga and recovery: 20 minutes of gentle yoga. Yoga (requires 3 sessions total for the weekend).
5. Day 5, distance running: 13 mi (21 km) at steady zone 2 or conversational effort. 13-mile.
6. Day 6, evening run: 5 km (3.1 mi) after 10 pm. Night.
7. Day 7, half-marathon effort: 13.1 mi (21.1 km) as one run or split into smaller sessions. Half Marathon.

Distances in miles, with kilometers provided where marked with “k”. Tailor pace to your fitness and use the Pacing app to log activities.

Closing note: try the badge hunt, vary training, and adjust paces in the Pacing app. Watch the full video for bonus strategies.

References

• How Many Garmin Badges Can You Collect In A Week? - YouTube (YouTube Video)