HIIT WORKOUTS FOR HARD DAYS

Remember: hard means hard on zone 3 days. During high-intensity efforts, Grosicki recommends intervals that last between

30 secs and 10 mins. Warm up for at least 10 mins with light jogging and dynamic drills.

Cool down and stretch afterwards. Try any (or all) of these three options to get started.

CLASSIC POLARISED PROTOCOL

• 4 x 5 minutes hard; 2:30 minutes easy/rest

TABATA-STYLE INTERVALS

• 13 x 30 seconds hard; 15 seconds rest • Complete the interval set 3 times

FUN AND FAST EFFORTS

• 5 x 1 minute hard; 30-60 seconds easy • 5 x 30 seconds hard; 15-30 seconds rest