Schwinn® Cycling: HIIT It! High Intensity Interval Training is all the rage, and it continues to grow in popularity across all workout platforms. But is this type of training really more effective than other types? And what are the best ways to execute this approach in your cycling classes? Learn the science and, more importantly, the psychology of high intensity interval training, and experience new ways to deliver, measure, recover and repeat high-intensity intervals to your riders that produce results and keep them coming back for more! 1. HIIT Protocol, Premise, Promise, Perception, Precautions & Potential A. Protocol: • Research focused on cardiovascular training • 2:1 (maximum effort: easy effort) • Many variation possibilities; not all have been studied or compared B. Premise: • Improved performance and similar or greater health benefits • Increased and/or similar fat burning and calorie burning • Shorter workout sessions C. Promise: • No more steady-state endurance training required? • Burn calories without losing muscle? • Excess Post-exercise Oxygen Consumption? D. Perception • Recently discovered magic formula • Scientific protocol with best in class delivery options • Tough, and only for the super fit E. Precautions: • Cardiovascular • Biomechanical • Environmental & Mechanical F. Potential: • Stages of increased efficiency in traditional cycling class formats • Once-in-a-while workouts for variety, change of pace and plateau-busting • Alternative express classes for the beginners, bored, busy and the body builders 2. HITT Options A. Warm-Up Surges: • Summary • Science • Secret • Safety B. Custom Recovery (Team): • Summary • Science • Secret • Safety C. Custom Recovery (Solo): • Summary • Science • Secret • Safety D. Little-Inspired: • Summary • Science • Secret • Safety E. High End Endurance Surges: • Summary • Science • Secret • Safety F. Fartlek • Summary • Science • Secret • Safety G. Tabata-Inspired • Summary • Science • Secret • Safety SchwinnEducation.com Schwinn® Cycling: HIIT It! www.helenvanderburg.com ! ! Stage / Music RPM/ Terrain / Technique Intensity / Elapsed Time MPower/ Mind/ Body Total Time Dimensional Cueing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`! ! ! ! www.SchwinnEducation.com Join us on FACEBOOK! www.facebook.com/SchwinnIndoorCycling !.