JAMES KING Ā· life Ā·
2026
HIGH INTENSITY INTERVAL TRAINING via Hevy TUE 16 DEC 2025

Burn Class.

by JAMES KING Ā· on Hevy ā†’
35min
minutes
18min
in zones 4ā€“5
180bpm
peak hr
449kcal
calories
in his words
Accumulator HIIT class - 20s on each exercise, 15s off between rounds. Oh my god šŸ„µ
ā€” JAMES KING

the engine.

147bpm
avg
180bpm
peak
59/100
effort Ā· hard
Heart rate bpm, over the zone it was in
Z1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ3 tempo
Minutes in each heart-rate zone
  1. Z1 recovery: 10%
  2. 13% Z2 Z2 endurance
  3. 19% Z3 Z3 tempo
  4. 35% Z4 Z4 threshold
  5. 23% Z5 Z5 max

the work.

  1. Squat (Bodyweight) 120 reps 10 sets 10Ɨ12
  2. Snatch 72 reps @ 20 kg Ā· 9 sets 9Ɨ8 Ɨ 20 kg
  3. Bent Over Row (Dumbbell) 64 reps @ 20 kg Ā· 8 sets 8Ɨ8 Ɨ 20 kg
  4. Lunge (Dumbbell) 56 reps @ 20 kg Ā· 7 sets 7Ɨ8 Ɨ 20 kg
  5. Shoulder Press (Dumbbell) 60 reps @ 20 kg Ā· 6 sets 10 Ɨ 20 kg5Ɨ10 Ɨ 10 kg
  6. Crawl Out 30 reps 5 sets 5Ɨ6
  7. Push Up 24 reps 4 sets 4Ɨ6
  8. Shoulder Taps 36 reps 3 sets 3Ɨ12
  9. Toe Touch 24 reps 2 sets 2Ɨ12
  10. Burpee 6 reps 1 set
  11. Jackknife Sit Up 30 reps 3 sets 3Ɨ10
  12. Reverse Crunch 30 reps 3 sets 3Ɨ10
  13. Lying Leg Raise 10 reps 1 set
  14. Crunch 10 reps 1 set
  15. Plank 1:20 1 set

the fine print

calories
449kcalā‰ˆ 1.6 slice of pizza
effort
59/100hard
training load
67trimpmoderate
recover in
40h
active streak
24daysbest 24
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