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
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Here’s a brief summary of The Science of High Intensity Interval Training from the Dr. Gabrielle Lyon channel. While the full video deserves a watch for the complete picture, we’ve outlined the essential takeaways so you can begin a workout right away.
Key Points:
- HIIT definition: alternating short bursts of vigorous effort (≥80 % max HR, RPE ≈ 7/10) punctuated by either complete rest or low‑intensity recovery.
- Intensity scales: Choose between the Borg 6‑20 scale (≈14/20 is vigorous) or the 0‑10 scale (7/10 = vigorous).
- Minimum effective dose: ~10 minutes of hard work—three 20‑second all‑out sprints with 2‑minute recovery, for instance—can push your heart rate into the vigorous zone for ~10 minutes and improve VO₂ max.
- The sweet spot: A 20–25 minute session (such as 1 minute hard/1 minute easy, repeated 10–12 times) completed 3 times per week.
- Exercise snacks: 1‑minute bursts of vigorous effort (air‑squats, burpees, etc.) scattered through your day improve cardio‑respiratory fitness, though the stimulus is smaller than consolidated intervals.
- Getting started: Begin with a 3‑minute warm‑up, select a protocol that suits your schedule (3 × 20‑second sprints, 1:1 intervals, or scattered bursts), and use RPE to dial in your effort.
- Health benefits: Mitochondria adapt rapidly, cardiac output rises, you gain modest lean muscle (especially with functional or strength movements), and your body becomes more flexible in 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 walkAdjust the work‑to‑rest ratio and duration based on your current fitness level. The Pacing app lets you set RPE or heart‑rate zones, which helps you dial in the intervals to your preferred pace.
Closing Note: Pick one of these protocols to test this week. Customize the intervals in the Pacing app to your own paces and notice how your fitness responds. Happy training!