JAMES KING · life ·
2026
HIGH INTENSITY INTERVAL TRAINING via Strava WED 22 OCT 2025

Instructor's Choice.

by JAMES KING · on Strava →
38min
minutes
20min
in zones 4–5
177bpm
peak hr
487kcal
calories
in his words
Much better second time round 💪
— JAMES KING

the engine.

147bpm
avg
177bpm
peak
55/100
effort · hard
Heart rate bpm, over the zone it was in
Z1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ1 recoveryZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ4 thresholdZ3 tempo
Minutes in each heart-rate zone
  1. Z1 recovery: 3%
  2. Z2 endurance: 3%
  3. 35% Z3 Z3 tempo
  4. 56% Z4 Z4 threshold
  5. Z5 max: 3%

the fine print

calories
487kcal≈ 1.7 slice of pizza
effort
55/100hard
training load
68trimpmoderate
recover in
40h
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