The Science of High Intensity Interval Training | Martin Gibala PhD - Dr. Gabrielle Lyon

Intro: This is a quick summary of The Science of High Intensity Interval Training from the Dr. Gabrielle Lyon channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• HIIT definition: alternating short bursts of vigorous effort (≥80 % max HR, RPE ≈ 7/10) with either complete rest or low‑intensity recovery.
• Intensity scales: Use the Borg 6‑20 scale (≈14/20 is vigorous) or a 0‑10 scale (7/10 = vigorous).
• Minimum effective dose: ~10 min of vigorous effort (e.g., three 20‑second all‑out sprints with 2‑min recovery) can raise heart‑rate into the vigorous zone for ~10 minutes and improve VO₂ max.
• Typical “sweet‑spot” session: 20‑25 min of intervals (e.g., 1 min on/1 min off repeated 10–12 times) performed 3 × week.
• Exercise‑snack concept: 1‑minute vigorous bursts (e.g., air‑squats, burpees) spread across the day can also boost cardio‑respiratory fitness, though the stimulus is smaller than when intervals are stacked.
• Practical tip: Start with a 3‑minute warm‑up, then choose a protocol that fits your schedule (3 × 20‑sec sprints, 1:1 min intervals, or exercise‑snacks) and adjust the effort using RPE.
• Health benefits: Rapid mitochondrial remodeling, improved cardiac output, modest lean‑mass gains (especially with functional/strength moves), and improved metabolic flexibility (better use of carbs and fats).

Workout Example:

Warm‑up: 3‑minute easy jog or bike

Option A – Sprint‑Style HIIT (10 min total)
- 20 s all‑out sprint (or all‑out effort on bike/rower) 
- 2 min easy recovery (walk or very light jog)
- Repeat 3 times (total 10 min, 1 min total hard work)

Option B – 1:1 Interval (20 min total)
- 1 min vigorous effort (RPE 7‑8/ 80‑90 % HRmax) 
- 1 min easy recovery
- Repeat 10‑12 cycles (≈20‑25 min total)

Cool‑down: 3‑minute easy jog or walk

Adjust the work‑to‑rest ratio and total time to fit your fitness level. Use the Pacing app to set your RPE or heart‑rate zones and customize the intervals to your preferred pace.

Closing Note: Give one of these HIIT protocols a try this week – tweak the intervals to match your own paces in the Pacing app and watch your fitness level climb. Happy training!

References

• The Science of High Intensity Interval Training | Martin Gibala PhD - YouTube (YouTube Video)

Workout - The Gibala Classic 1:1 HIIT

• 10min @ 7'30''/km
• 10 lots of:
  • 1min @ 5'00''/km
  • 1min @ 7'30''/km
• 10min @ 7'30''/km

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