High Intensity Interval Training – what is it and what it isn’t.
High Intensity Interval Training, often called HIIT, has become a knock off possibly trying to capture some popularity originally generated from CrossFit. However, just because something is popular does not mean it is being done correctly. Or even that is is a “good” way to train and see results.
At OC Gym Bend, we believe in being intentional with training. We measure. We record. And most importantly we progress. Therefore, when we talk about High Intensity Interval Training, we are not talking about random sweat sessions. We are talking about a specific training stimulus that must be earned and measured.
Let’s break this down.
What High Intensity Interval Training Actually Is
High Intensity Interval Training is structured work performed at a true high intensity, followed by planned recovery intervals.
The key word here is intensity.
Intensity is not how tired you feel. It is not how sweaty you get. It is not how hard you think you worked.
Intensity is measurable.
Most commonly, intensity is measured by heart rate. For adults, true high intensity work typically pushes you into 85–95% of your maximum heart rate. That is not sustainable for long periods. That is why intervals are required.
For example:
- 20–60 seconds of near-max effort
- Followed by 1–6 minutes of controlled recovery
- Repeated for a limited number of rounds
Because true high intensity stresses the nervous system, muscles, and cardiovascular system, it must be programmed strategically.
This is why we alternate strength days and conditioning days at OC. If you want to understand how we structure weekly training, check out our blog on coaching where we explain our coaching-first philosophy.
What High Intensity Interval Training Is Not
Now let’s talk about what HIIT is not.
First, it is not “cardio every day.”
Doing “fast-paced” circuits daily without tracking heart rate does not automatically qualify as high intensity training. In fact, most people doing daily bootcamp-style workouts are not consistently reaching measurable high intensity zones. Instead, they are sitting in a moderate zone and calling it HIIT. This is typically, when measured by a heart rate monitor in the zone 3 of heart rate.
Second, intensity is not a feeling.
You might feel exhausted. However, exhaustion does not equal high intensity. If you are not measuring heart rate, sprint time, watt output, or pace, then you are guessing.
At OC, we measure rows, runs, and bike outputs. We track 400m and 800m times. We log 2k row efforts. Why? Because what gets measured gets managed.
If you are not recording your numbers, you cannot objectively say you are training at high intensity.
Third, HIIT is not meant to be done daily.
True high intensity spikes sympathetic nervous system activity. That means cortisol rises. Recovery demand increases. Sleep quality can suffer if overused. For adults with careers, kids, and real-life stress, daily high intensity is a fast track to burnout.
Professional athletes can sometimes tolerate higher volumes because recovery is prioritized as part of their job. Most adults in Bend juggling work and family life cannot.
This is why we program aerobic conditioning days in lower heart rate zones(zone 2). If you read our blog on zone 2 heart rate, you will see that recovery is not optional. It is part of the plan.
Why Everything Must Be Measured
High intensity must be earned.
If you cannot sustain strong movement mechanics under load, or if you are not consistently strength training, then adding more intensity is not the solution.
Furthermore, without tracking:
- Heart rate
- Distance
- Pace
- Load
- Time
- Watts
You are simply guessing.
Guessing does not build long-term fitness. Data does.
At OC Gym Bend, our motto is Strong, Happy, Healthy. Strength training builds muscle and resilience. Structured conditioning builds capacity. Measured high intensity builds performance. However, it is never random.
The Smarter Approach for Adults
For most adults, especially those investing in their long-term health, a better formula looks like this:
- 3–4 strength sessions per week
- 1–2 conditioning sessions
- True high intensity used strategically
- Daily walking or low-level aerobic movement
- Prioritized sleep and recovery
That is sustainable. That is measurable. That produces results.
High Intensity Interval Training is a tool. It is powerful. Yet, like any tool, it must be used correctly.
If you are currently doing “HIIT” every day and feeling exhausted, plateaued, or frustrated, it may not be your effort that is the problem. It may be your structure.
If you are ready to train with intention, measure what matters, and build real capacity without burning out, we would love to show you how we do it differently.
Book your free intro session today and see how OC Gym Bend can help you become Strong, Happy, Healthy!
