The Gibala Classic 1:1 HIIT

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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Intro: Here’s a brief summary of The Science of High Intensity Interval Training from the Dr. Gabrielle Lyon channel. The full video is worth a watch. The essential takeaways are below so you can run a workout today.

Key points:

• HIIT definition: alternating short bursts of vigorous effort (80% max HR or higher, RPE around 7/10) with complete rest or low-intensity recovery.
• Intensity scales: use the Borg 6-20 scale (around 14/20 is vigorous) or the 0-10 scale (7/10 is vigorous).
• Minimum effective dose: about 10 minutes of hard work. For example, three 20-second all-out sprints with 2-minute recovery push heart rate into the vigorous zone for around 10 minutes and improve VO2 max.
• The sweet spot: a 20-25 minute session (like 1 minute hard/1 minute easy, 10-12 times) done 3 times a week.
• Exercise snacks: 1-minute bursts of vigorous effort (air squats, burpees, etc.) scattered through the day improve cardio-respiratory fitness. Smaller stimulus than consolidated intervals.
• Getting started: 3-minute warm-up, pick a protocol (3 x 20-second sprints, 1:1 intervals, or scattered bursts), use RPE to dial in effort.
• Health benefits: mitochondria adapt quickly, cardiac output rises, you gain modest lean muscle (especially with functional or strength movements), and your body becomes more flexible at using 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 duration to your fitness. The Pacing app lets you set RPE or heart-rate zones to dial in intervals.

Closing note: pick one of these protocols this week. Customize the intervals in the Pacing app and see how your fitness responds.

References

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