JAMES KING · life ·
2026
HIGH INTENSITY INTERVAL TRAINING via Hevy WED 10 DEC 2025

Lift Class.

by JAMES KING · on Hevy →
45min
minutes
153bpm
peak hr
577kcal
calories

the engine.

127bpm
avg
153bpm
peak
44/100
effort · moderate
Heart rate bpm, over the zone it was in
Z1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 endurance
Minutes in each heart-rate zone
  1. Z1 recovery: 9%
  2. 47% Z2 Z2 endurance
  3. 44% Z3 Z3 tempo

the work.

  1. Kettlebell Swing 48 reps @ 16 kg · 3 sets 3×16 × 16 kg
  2. Goblet Squat 48 reps @ 16 kg · 3 sets 3×16 × 16 kg
  3. Lunge (Dumbbell) 42 reps @ 16 kg · 3 sets 3×14 × 16 kg
  4. Glute Bridge 60 reps 3 sets 3×20
  5. Bent Over Row (Dumbbell) 48 reps @ 10 kg · 3 sets 3×16 × 10 kg
  6. Front Raise (Dumbbell) 36 reps @ 10 kg · 3 sets 3×12 × 10 kg
  7. Lateral Raise (Dumbbell) 30 reps @ 10 kg · 3 sets 3×10 × 10 kg
  8. Shoulder Press (Dumbbell) 36 reps @ 10 kg · 3 sets 3×12 × 10 kg
  9. Arm Circles 140 reps @ 8 kg · 6 sets 20 × 8 kg5×24
  10. Punches 144 reps @ 8 kg · 6 sets 6×24 × 8 kg
  11. Crunch 18 reps 1 set
  12. Plank 0:40 1 set

the fine print

calories
577kcal≈ 2.0 slice of pizza
effort
44/100moderate
training load
44trimpeasy
recover in
40h
active streak
18daysbest 18
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