OFM High Intensity Interval Training (HIIT)

OFM harnesses High Intensity Interval Training (HIIT) for developing your ability to burn more fat at higher intensities, stamina/endurance and increasing speed/explosiveness. No matter what your sport, outdoor activities or demands of your profession incorporating OFM HIIT is a vital aspect of achieving the long term health & performance potential you possess.

Why OFM HIIT Is Different

Due to the fundamental shift in the energy source your body utilizes for aerobic energy metabolism OFM HIIT training has important, yet nuanced, tweaks in how it is executed. It is important for the athlete to understand the concept so it can be adapted and harnessed fully to provide optimal benefit.

The HOW

1. Warm Up: At Least 30 Minutes

First, it is incumbent to warm up. At least 30 minutes of warming up from a relatively sedentary state to where you start the ‘work’ of training. This will put you on the cusp of fully entering ‘The Switch’. The 10-20 minute warmup of conventional training modalities simply is not enough time to get you physiologically where you need to be to leverage your internal energy mechanisms and unnecessarily predicates higher use of glycogen.

2. The “ON” Interval = Maximum Effort

Second, the “ON” interval in normal training is to maximum effort (RPE)/velocity/cadence.

3. Two Phases of the “ON” Interval

The acceleration phase

This is a ‘ramping’ phase instead of an abrupt change up from the Recovery Interval to the “ON” interval. Generally this is a 5-7 second acceleration to max effort/velocity/cadence.

The max effort/velocity/cadence phase

This is where the RPE effort level is pegged at a 9-10 level effort level (on a scale of 1-10).

4. Short “ON” Intervals

Fourth, the “ON” interval is relatively short in duration compared to conventional methodologies. For example the “ON” interval for running on level ground has a total of 20 seconds with 5-7 seconds of acceleration and 13-15 seconds of max effort / RPE. For cycling, this can be an 8-10 second ramping up with a 20-22 second max effort / RPE.

5. The Recovery Interval (Where the Magic Happens)

Fifth, the “Recovery” interval is at least 2-3 times as long as the “ON” interval so the muscles are cleared of CO2 & Lactate and fully recharged with Oxygen. This is key and “Where the Magic happens” for a fat adapted athlete.

OFM HIIT Training

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