JAMES KING · life ·
2026
Photo from ERGshit
HIGH INTENSITY INTERVAL TRAINING via Hevy FRI 4 SEP 2026

ERGshit.

by JAMES KING · on Strava → · on Hevy →
50min
minutes
10min
in zones 4–5
171bpm
peak hr
291kcal
calories
in his words
Didn't quite manage the full routine but still did more than nothing! 💪 And Sarah ran her first 5k ever on the treadmill!
— JAMES KING

the engine.

132bpm
avg
171bpm
peak
66/100
effort · hard
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ2 enduranceZ1 recovery
Minutes in each heart-rate zone
  1. Z0 rest: 4%
  2. 19% Z1 Z1 recovery
  3. 17% Z2 Z2 endurance
  4. 38% Z3 Z3 tempo
  5. 21% Z4 Z4 threshold

the work.

  1. Treadmill 4.5 km 28:40 · 3 sets 1.5 km in 12:002 km in 12:121 km in 4:28
  2. Ski Erg 2 km 8:30 · 1 set
  3. Rowing Machine 1 km 4:10 · 1 set
Activity photo 1

the fine print

calories
291kcal≈ 1.0 slice of pizza
effort
66/100hard
training load
62trimpmoderate
recover in
16h
active streak
20daysbest 120
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