The Science of Sweat: Decoding HIIT (High Intensity Interval Training)

About this episode

Dr. Jon Skelton discusses the science behind HIIT training and how to optimize workouts using personal data and heart rate monitoring.

The Science of Sweat: Decoding HIIT (High Intensity Interval Training) Is your workout actually working? In this episode, Dr. Jhn Skelton breaks down the evidence-based framework for home-based HIIT training — combining smartwatch data with your body's own signals to help you train smarter, not just harder. What You'll Learn: What HIIT (High Intensity Interval Training) is and why it outperforms steady-state cardio for most goals How to calculate your personal target heart rate zones using the Karvonen (Heart Rate Reserve) Method The truth about Apple Watch accuracy during HIIT — what it does well and where it fails How to use the Rating of Perceived Exertion (RPE) scale to train by feel The 3 HIIT interval models (short, medium, long) and which is right for your fitness level Optimal work-to-rest ratios for running, swimming, and resistance/body weight training Why short bursts of intense activity can reduce cardiovascular mortality risk by up to 47% How to build a sustainable, injury-free HIIT routine Key Takeaways: Your heart rate zones are unique to YOU — base your training on where you are today Pair your smartwatch data with RPE for the most accurate self-assessment…

People in this episode

Host: Jon Skelton

Topics covered

• HIIT
• fitness
• heart rate training
• exercise
• health

Keywords

• HIIT
• High Intensity Interval Training
• heart rate zones
• RPE scale
• exercise assessment

Mentioned in this episode

Organizations: Apple Watch, ACSM, ESSA

Products: Polar H10 Chest Strap

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