JAMES KING · life ·
2026
HIGH INTENSITY INTERVAL TRAINING via Hevy MON 8 DEC 2025

Circuits.

by JAMES KING · on Hevy →
45min
minutes
24min
in zones 4–5
173bpm
peak hr
577kcal
calories
in his words
Circuits x 4, 40s on, 20s off, 60s between circuits - core exercise changed each circuit
— JAMES KING

the engine.

144bpm
avg
173bpm
peak
51/100
effort · hard
Heart rate bpm, over the zone it was in
Z1 recoveryZ0 restZ2 enduranceZ4 thresholdZ3 tempoZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ4 thresholdZ3 tempo
Minutes in each heart-rate zone
  1. Z0 rest: 2%
  2. Z1 recovery: 7%
  3. Z2 endurance: 5%
  4. 27% Z3 Z3 tempo
  5. 56% Z4 Z4 threshold
  6. Z5 max: 2%

the work.

  1. Ball Slams 64 reps @ 8 kg · 4 sets 4×16 × 8 kg
  2. Battle Ropes 2:40 4 sets 4×0:40
  3. Walking Lunge (Dumbbell) 80 m @ 10 kg · 4 sets 4×20 m × 10 kg
  4. Hula hoop 2:40 4 sets 4×0:40
  5. Skipping 2:40 4 sets 4×0:40
  6. Dumbbell Snatch 64 reps @ 12 kg · 4 sets 4×16 × 12 kg
  7. Burpee 48 reps 4 sets 4×12
  8. Sit Up 20 reps 1 set
  9. Russian Twist (Weighted) 20 reps @ 5 kg · 1 set
  10. Shoulder Taps 24 reps 1 set
  11. Lying Leg Raise 16 reps 1 set

the fine print

calories
577kcal≈ 2.0 slice of pizza
effort
51/100hard
training load
79trimpmoderate
recover in
60h
active streak
16daysbest 17
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