JAMES KING · life ·
2026
HIGH INTENSITY INTERVAL TRAINING via Hevy MON 22 DEC 2025

Lift Class.

by JAMES KING · on Hevy →
30min
minutes
1min
in zones 4–5
155bpm
peak hr
385kcal
calories
in his words
Doing this after Hybrid was not wise given repeated exercises 🙈 but proud of some new PB set weights 💪
— JAMES KING

the engine.

129bpm
avg
155bpm
peak
45/100
effort · moderate
Heart rate bpm, over the zone it was in
Z2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 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: 4%
  2. 46% Z2 Z2 endurance
  3. 46% Z3 Z3 tempo
  4. Z4 threshold: 4%

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 (Dumbbell) + Bicep Curl (Dumbbell) · circuit D 3 rounds: Bench Press (Dumbbell) + Chest Fly (Dumbbell)

  1. A Shoulder Press (Dumbbell) 36 reps @ 20 kg · 3 sets 3×12 × 20 kg
  2. A Lateral Raise (Dumbbell) 36 reps @ 10 kg · 3 sets 3×12 × 10 kg
  3. B Front Raise (Dumbbell) 36 reps @ 12 kg · 3 sets 3×12 × 12 kg
  4. B Triceps Kickback (Dumbbell) 36 reps @ 12 kg · 3 sets 3×12 × 12 kg
  5. C Bent Over Row (Dumbbell) 36 reps @ 20 kg · 3 sets 3×12 × 20 kg
  6. C Bicep Curl (Dumbbell) 36 reps @ 16 kg · 3 sets 3×12 × 16 kg
  7. D Bench Press (Dumbbell) 36 reps @ 20 kg · 3 sets 3×12 × 20 kg
  8. D Chest Fly (Dumbbell) 36 reps @ 12 kg · 3 sets 3×12 × 12 kg

the fine print

calories
385kcal≈ 1.4 slice of pizza
effort
45/100moderate
training load
32trimpeasy
recover in
48h
active streak
30daysbest 30
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