Lesson 2: HIIT vs HISS

How does interval training increase Excess Post-exercise Oxygen Consumption (EPOC)?

Anaerobic, EPOC (Afterburn), Work-to-Rest Ratio, Power Output.

4.12.5 Chooses and successfully participates in self-selected physical activity at a level that is appropriately challenging.

DOK 2: Describe the physical sensations of transitioning from aerobic to anaerobic states.

DOK 3: Predict how a 1:1 work-to-rest ratio would change your power output compared to a 1:3 ratio.

In the adult world, "cardio" is often a primary tool for disease prevention and mental health maintenance. However, many people quit because they lack a plan or overtrain. This unit teaches students how to interpret their body’s data—like heart rate recovery and aerobic thresholds—to train smarter, not just harder. Whether preparing for a 5K or simply managing career stress, these skills allow students to curate their own fitness journey without needing a personal trainer.

1. Visual cues/directions posted on the wall.

Students will compare peak heart rate across 5 intervals and measure the rate of recovery during rest periods in a Performance Chart.

• Treadmills, Ellipticals, Stationary Bikes, and Rowing Machines

• Heart Rate Monitors (wearable or equipment-integrated)

• Tablets or smartphones with fitness tracking apps (e.g., Strava, Polar Beat)

• Perceived Exertion (RPE) Chart posters

• Laminated "Workout Prescription" cards

• Stopwatches