42 Day
HIIT Running, Resistance Training, and Recovery Routine
Protocol Authors
This protocol involves a high-intensity interval training (HIIT) running routine with varying durations, supplemented with resistance training sessions five times a week. The goal is to improve VO2 Max, energy levels, and recovery. Additionally, a long recovery run and a designated rest day on Sundays are included. The Athlete Sleep Screening Questionnaire (ASSQ) will be used to track progress on energy and recovery.
- Free Total price
- 6 participants
- 42 Days Duration
- $0.00 Total price
- 6 participants
- 42 Days Duration
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Measure The Results on your Life
This protocol will use the following measurements to see how it is impacting your life as compared to other participants.
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Self-Entry V02 Max: V02 Max
Single entry for V02 Max
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Athlete Sleep Screening Questionnaire (ASSQ): Athlete Sleep Screening Questionnaire (ASSQ) Score
The following questionnaire aims to gather information about athletes' sleep habits. It is important to answer each question based on your typical sleep habits over the recent past.
Protocol Guide & Schedule
Step-by-step coaching to start and maintain your protocol activities, all arranged around your busy day with automated scheduling.
Protocol Introduction
Protocol Overview
10 minutes @ anytime
Baseline measurements
Your Baseline VO2 Max
1 minutes @ anytime
HIIT Running
HIIT Running Session (20 mins)
Repeat 21 times for 20 minutes @ early morning 6am 8am
HIIT Running Session (30 mins)
Repeat 14 times for 30 minutes @ early morning 6am 8am
Resistance Training
Resistance Training Session
Repeat 35 times for 40 minutes @ late afternoon 3:30pm 5:30pm
Recovery Run
Recovery Run (45 mins)
Repeat 7 times for 45 minutes @ early morning 6am 8am
Rest Day
Rest Day
Repeat 7 times for 10 minutes @ anytime
Daily VO2 Max Tracking
Self-Entry VO2 Max
Repeat 41 times for 10 minutes @ anytime
Weekly ASSQ Tracking
Athlete Sleep Screening Questionnaire (ASSQ)
Repeat 6 times for 15 minutes @ anytime
