JAMES KING · life ·
2026
HIGH INTENSITY INTERVAL TRAINING via Hevy TUE 16 DEC 2025

Lift Class.

by JAMES KING · on Hevy →
46min
minutes
5min
in zones 4–5
163bpm
peak hr
590kcal
calories

the engine.

136bpm
avg
163bpm
peak
62/100
effort · hard
Heart rate bpm, over the zone it was in
Z2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempo
Minutes in each heart-rate zone
  1. 27% Z2 Z2 endurance
  2. 62% Z3 Z3 tempo
  3. Z4 threshold: 11%

the work.

circuit A 3 rounds: Shoulder Press (Dumbbell) + Lateral Raise (Dumbbell) · circuit B 3 rounds: Front Raise (Dumbbell) + Triceps Kickback (Dumbbell) · circuit C 3 rounds: Bent Over Row (Barbell) + Bicep Curl (Barbell) · circuit D 3 rounds: Romanian Deadlift (Dumbbell) + Upright Row (Barbell) · circuit E 3 rounds: Bench Press (Dumbbell) + Chest Fly (Dumbbell)

  1. A Shoulder Press (Dumbbell) 30 reps @ 20 kg · 3 sets 3×10 × 20 kg
  2. A Lateral Raise (Dumbbell) 30 reps @ 10 kg · 3 sets 3×10 × 10 kg
  3. B Front Raise (Dumbbell) 30 reps @ 10 kg · 3 sets 3×10 × 10 kg
  4. B Triceps Kickback (Dumbbell) 30 reps @ 10 kg · 3 sets 3×10 × 10 kg
  5. C Bent Over Row (Barbell) 30 reps @ 20 kg · 3 sets 3×10 × 20 kg
  6. C Bicep Curl (Barbell) 30 reps @ 20 kg · 3 sets 3×10 × 20 kg
  7. D Romanian Deadlift (Dumbbell) 30 reps @ 32 kg · 3 sets 10 × 20 kg2×10 × 32 kg
  8. D Upright Row (Barbell) 30 reps @ 20 kg · 3 sets 3×10 × 20 kg
  9. E Bench Press (Dumbbell) 32 reps @ 25 kg · 3 sets 10 × 20 kg12 × 25 kg10 × 20 kg
  10. E Chest Fly (Dumbbell) 30 reps @ 12 kg · 3 sets 10 × 10 kg2×10 × 12 kg
  11. Triceps Extension (Dumbbell) 30 reps @ 10 kg · 3 sets 3×10 × 10 kg
  12. Burpee Over the Bar 5 reps 1 set
  13. Plank 1:15 1 set

the fine print

calories
590kcal≈ 2.1 slice of pizza
effort
62/100hard
training load
58trimpeasy
recover in
48h
active streak
24daysbest 24
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