JAMES KING · life ·
2026
HIGH INTENSITY INTERVAL TRAINING via Hevy FRI 26 DEC 2025

Lift Class.

by JAMES KING · on Hevy →
43min
minutes
152bpm
peak hr
551kcal
calories
in his words
My attempt to shift the Christmas Chub, followed by eating waaay more than I should've again today 🙈 whoops
— JAMES KING

the engine.

118bpm
avg
152bpm
peak
53/100
effort · hard
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recovery
Minutes in each heart-rate zone
  1. Z0 rest: 3%
  2. 30% Z1 Z1 recovery
  3. 50% Z2 Z2 endurance
  4. 18% Z3 Z3 tempo

the work.

  1. Split Squat (Dumbbell) 60 reps @ 20 kg · 3 sets 3×20 × 20 kg
  2. Front Squat 36 reps @ 20 kg · 3 sets 3×12 × 20 kg
  3. Sumo Squat (Kettlebell) 48 reps @ 32 kg · 4 sets 3×12 × 28 kg12 × 32 kg
  4. Romanian Deadlift (Dumbbell) 36 reps @ 32 kg · 3 sets 3×12 × 32 kg
  5. Walking Lunge (Dumbbell) 90 m @ 20 kg · 3 sets 3×30 m × 20 kg
  6. Glute Bridge (Weighted) 36 reps @ 16 kg · 3 sets 12 × 10 kg12 × 12 kg12 × 16 kg
  7. Plank 1:00 1 set

the fine print

calories
551kcal≈ 1.9 slice of pizza
effort
53/100hard
training load
33trimpeasy
recover in
24h
active streak
34daysbest 34
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