Aurum
Download

HIIT & Metabolic Conditioning

Intervals that keep paying off: a readiness check, a capped hard-day schedule, protocols matched to your goal, rep-by-rep logging, and blocks for fat loss, sport and work capacity.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for HIIT & Metabolic Conditioning, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

200

Starter tasks

🏋️ Fitness & Sport

HIIT & Metabolic Conditioning

Programming high-intensity interval training and conditioning circuits for fitness, fat loss and work capacity without overdoing intensity.

  1. Health readiness check before hard intervals
  2. Choosing your main goal for interval training
  3. Picking your interval mode for joints, space and budget
  4. Calibrating effort with a ten-point RPE scale
  5. Work-to-rest ratios and what each one trains
  6. Ramp warm-up for interval days
  7. Repeatable baseline interval session
  8. Rep-by-rep interval session log
  9. Hard-day cap and weekly placement
  10. Interval timer presets and session cards
  11. Two fixed interval slots each week
  12. Easy movement days between hard sessions
  13. Go, modify or swap rule for hard days
  14. Sunday interval numbers review
  15. Four-week protocol rotation
  16. Monthly baseline session retest
  17. Cool-down and refuel routine after intervals
  18. Food timing around interval sessions
  19. Quarterly conditioning block plan
  20. True Tabata at genuine all-out effort
  21. EMOM and AMRAP conditioning circuits
  22. Norwegian 4x4 intervals for aerobic power
  23. Short sprint intervals on an air bike
  24. Pacing repeats so the last rep matches the first
  25. Recovering between reps with breathing and posture
  26. Equipment-free bodyweight conditioning circuit
  27. Landing and jumping mechanics for plyometric circuits
  28. Low-impact interval options for sore joints
  29. Pulling back from HIIT every day
  30. Where intervals fit in a fat-loss plan
  31. Group HIIT class or self-coached intervals
  32. Measuring intervals by heart rate, power or feel
  33. Replacing random circuits with planned intervals
  34. Diagnosing the session that always fades
  35. Running intervals and lifting in the same week
  36. First six-week interval block
  37. Eight-week pre-season conditioning block
  38. End-of-block retest and debrief
  39. Conditioning challenge day with friends or your gym
  40. Four-week lunchtime interval challenge at work
  41. Fifteen-minute home intervals for busy parents
  42. Interval training around rotating shifts
  43. Starting intervals after 50 or a long break
  44. Joint-friendly intervals while carrying extra weight
  45. Exercise snacks for long desk days
  46. Hotel room and travel interval sessions
  47. VO2max intervals for runners, cyclists and rowers
  48. Repeated sprint ability for field and court sports
  49. Session RPE load tracking across a block
  50. Designing your own twelve-week conditioning programme

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Health readiness check before hard intervals

Near-maximal efforts push heart rate and blood pressure higher than almost anything else in ordinary training, so anyone with a heart condition, chest pain on exertion, fainting episodes, high blood pressure or blood pressure medicines should talk to a clinician before starting. A standard pre-exercise questionnaire takes ten minutes and tells you whether you can start straight away or need that conversation first.

First tasks

  • Complete a standard pre-exercise readiness questionnaire
  • Book a GP or nurse appointment if any answer is yes
  • Write your personal stop signs on the first page of your log
  • Repeat the questionnaire after any new diagnosis or new medicine @recurring(yearly)

Choosing your main goal for interval training

Intervals for fat loss, for a fitter heart and lungs, for a sport, or for surviving a hard class all look similar on a timer but need different doses, rest periods and support around them. Picking one main goal for the next three months stops you mixing every protocol on the internet and lets you judge progress against one honest number.

First tasks

  • List what you want intervals to do for you in the next three months
  • Pick the one goal that matters most and cross out the rest
  • Choose a single measure that will show progress toward it
  • Write the goal, measure and review date at the top of the log

Picking your interval mode for joints, space and budget

Sprinting on a track, an air bike, a rower, a ski erg and a bodyweight circuit can all deliver hard intervals, but they load joints very differently and some need kit or a gym. Matching the main mode to your body, your space and your timetable is what decides whether you are still doing intervals in month four.

First tasks

  • Write down the modes you can realistically reach each week
  • Try three of them for six short efforts each over one week
  • Score each for joint comfort, access and how hard you could push
  • Record your main mode and a backup in the log

Make it yours.

Install HIIT & Metabolic Conditioning, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.