JAMES KING · life ·
2026
HIGH INTENSITY INTERVAL TRAINING via Hevy TUE 30 DEC 2025

Burn Class.

by JAMES KING · on Hevy →
45min
minutes
19min
in zones 4–5
167bpm
peak hr
577kcal
calories
in his words
Thought this was a 30min, one-accumulator class. It. Was. Not. 🥵 But omg felt great 💪
— JAMES KING

the engine.

143bpm
avg
167bpm
peak
66/100
effort · hard
Heart rate bpm, over the zone it was in
Z2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempo
Minutes in each heart-rate zone
  1. 18% Z2 Z2 endurance
  2. 39% Z3 Z3 tempo
  3. 43% Z4 Z4 threshold

the work.

  1. Squat (Bodyweight) 120 reps 10 sets 10×12
  2. Snatch 72 reps @ 20 kg · 9 sets 9×8 × 20 kg
  3. Bent Over Row (Dumbbell) 64 reps @ 20 kg · 8 sets 8×8 × 20 kg
  4. Lunge (Dumbbell) 56 reps @ 20 kg · 7 sets 7×8 × 20 kg
  5. Shoulder Press (Dumbbell) 60 reps @ 20 kg · 6 sets 6×10 × 20 kg
  6. Crawl Out 30 reps 5 sets 5×6
  7. Push Up 24 reps 4 sets 4×6
  8. Shoulder Taps 48 reps 3 sets 3×16
  9. Toe Touch 36 reps 2 sets 2×18
  10. Burpee 6 reps 1 set
  11. Deadlift (Barbell) 100 reps @ 22.5 kg · 10 sets 10×10 × 22.5 kg
  12. Clean 72 reps @ 22.5 kg · 9 sets 9×8 × 22.5 kg
  13. Overhead Press (Barbell) 48 reps @ 22.5 kg · 8 sets 8×6 × 22.5 kg
  14. Squat (Barbell) 56 reps @ 22.5 kg · 7 sets 7×8 × 22.5 kg
  15. Romanian Deadlift (Barbell) 36 reps @ 22.5 kg · 6 sets 6×6 × 22.5 kg
  16. Crunch 80 reps 5 sets 5×16
  17. Heel Taps 80 reps 4 sets 4×20
  18. Lying Leg Raise 36 reps 3 sets 3×12
  19. Dead Bug 60 reps 2 sets 2×30
  20. Hollow Rock 0:45 1 set

the fine print

calories
577kcal≈ 2.0 slice of pizza
effort
66/100hard
training load
71trimpmoderate
recover in
44h
active streak
38daysbest 38
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