JAMES KING · life ·
2026
HIGH INTENSITY INTERVAL TRAINING via Hevy WED 24 DEC 2025

Lift Class.

by JAMES KING · on Hevy →
45min
minutes
1min
in zones 4–5
181bpm
peak hr
577kcal
calories
in his words
Relaxing Christmas tunes throughout, good solid one to let me eat as much turkey as I want tomorrow 😂
— JAMES KING

the engine.

116bpm
avg
181bpm
peak
52/100
effort · hard
Heart rate bpm, over the zone it was in
Z1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ4 thresholdZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recovery
Minutes in each heart-rate zone
  1. Z0 rest: 5%
  2. 39% Z1 Z1 recovery
  3. 37% Z2 Z2 endurance
  4. 17% Z3 Z3 tempo
  5. Z4 threshold: 2%

the work.

circuit A 3 rounds: Squat (Barbell) + Romanian Deadlift (Dumbbell) · circuit B 3 rounds: Shoulder Press (Dumbbell) + Bicep Curl (Dumbbell) · circuit C 3 rounds: Sumo Squat (Kettlebell) + Reverse Lunge (Barbell) · circuit D 3 rounds: Overhead March + Upright Oblique Crunch (Dumbbell) · circuit E 3 rounds: Bench Press (Dumbbell) + Skullcrusher (Barbell) · circuit F 3 rounds: Russian Twist (Weighted) + Lying Leg Raise · circuit G 3 rounds: Chest Fly (Dumbbell) + Skullcrusher (Dumbbell) · circuit H 3 rounds: Sit Up (Weighted) + Heel Taps

  1. A Squat (Barbell) 36 reps @ 16 kg · 3 sets 3×12 × 16 kg
  2. A Romanian Deadlift (Dumbbell) 30 reps @ 32 kg · 3 sets 3×10 × 32 kg
  3. B Shoulder Press (Dumbbell) 36 reps @ 16 kg · 3 sets 3×12 × 16 kg
  4. B Bicep Curl (Dumbbell) 36 reps @ 16 kg · 3 sets 3×12 × 16 kg
  5. C Sumo Squat (Kettlebell) 36 reps @ 16 kg · 3 sets 3×12 × 16 kg
  6. C Reverse Lunge (Barbell) 36 reps @ 10 kg · 3 sets 3×12 × 10 kg
  7. D Overhead March 60 reps @ 16 kg · 3 sets 3×20 × 16 kg
  8. D Upright Oblique Crunch (Dumbbell) 30 reps @ 10 kg · 3 sets 3×10 × 10 kg
  9. E Bench Press (Dumbbell) 36 reps @ 20 kg · 3 sets 3×12 × 20 kg
  10. E Skullcrusher (Barbell) 30 reps @ 10 kg · 3 sets 3×10 × 10 kg
  11. F Russian Twist (Weighted) 60 reps @ 6 kg · 3 sets 3×20 × 6 kg
  12. F Lying Leg Raise 60 reps 3 sets 3×20
  13. G Chest Fly (Dumbbell) 36 reps @ 12 kg · 3 sets 3×12 × 12 kg
  14. G Skullcrusher (Dumbbell) 30 reps @ 16 kg · 3 sets 3×10 × 16 kg
  15. H Sit Up (Weighted) 30 reps @ 6 kg · 3 sets 3×10 × 6 kg
  16. H Heel Taps 60 reps 3 sets 3×20

the fine print

calories
577kcal≈ 2.0 slice of pizza
effort
52/100hard
training load
33trimpeasy
recover in
40h
active streak
32daysbest 32
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