Day 25: Your first HIIT session | The HRT Reset 60-Day Challenge

Today's workout

Low-impact HIIT alternative. Joint-friendly, same benefit.

Warm up (5-7 min)

•5 minutes easy spinning

Warm-Up Sets

Before your working weight, do two sets with lighter loads at the same movement pattern. Set one: empty bar or light dumbbells for 8 reps. Set two: roughly half your working weight for 5 reps. These sets are not fatiguing - they're rehearsals.

→Move exactly like you will for working sets
→Lighter weight, same form
→Rest 60-90 seconds between warm-up sets

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1. Bike Sprint Intervals

8 x 30 sec hard

Rest 90 sec easy spin • machine

Form cues

→Hard effort, not max effort
→Maintain strong posture
→Easy spin during recovery

Common mistakes

✗Resistance too light - you should struggle to maintain cadence near the end
✗Bouncing in the saddle - stay seated and stable
✗Not pacing the recovery - easy spin should actually be easy

Easier

Lower resistance bike intervals

Harder

Assault bike intervals
Longer work intervals

Cool down (5 min)

•5 minutes easy spinning
•Off-bike hip flexor stretch x 30 sec per side
•Deep breathing x 3 minutes

Today's nutrition focus

Morning fuel before HIIT

Always fuel HIIT. Black coffee plus a piece of fruit, 20-30 minutes before. Sprint intervals on empty tanks crush cortisol and crash energy. The whole point of keeping HIIT to once a week is protecting your recovery - fueling properly is part of that.

Mindset brief

Intensity is a dial, not a switch

Today is your first HIIT session since the challenge started. Go hard on the work intervals - but 85% effort, not 100% gasping. The goal is progressive, not punishing. You'll do this once a week for the next five weeks. Pace it.

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