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HIIT · Get stronger
Polarized intervals
Advanced · 40–54 · ~45 min
A hard interval block on top of an easy aerobic base, the proven 80/20 split. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole HIIT workout hands-free.
Session at a glance
This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.
The prompt
Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).
Why it's built this way
Endurance and conditioning improve most when roughly 80% of training is easy and about 20% genuinely hard. This session is the hard minority, a focused interval block on top of an easy aerobic base.
Sources: Seiler, Int J Sports Physiol Perform 2010 (polarized 80/20)
Who this workout is for
Built with one person in mind: 40s, experienced, power, engine and conditioning.
- You’re an advanced-level trainer and you want to get measurably stronger.
- You have access to the kit it calls for: rower, bike.
- You want a single, repeatable HIIT workout you can drop into your week.
Who should adapt or skip it
- The jumping and high-impact work isn’t ideal if you’re pregnant, managing a heart condition, or nursing a knee, hip or ankle issue, swap in the low-impact variations or choose a steady session instead.
- As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.
What a 2-week plan looks like
A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 2 sessions a week, on non-consecutive days so you recover between them:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Week 1 | ● | · | · | ● | · | · | · |
| Week 2 | ● | · | · | ● | · | · | · |
● This session· Rest or easy aerobic work
Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.
Run it hands-free in sweatcue
sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.
Download for iPhone →
More hiit & related workouts
New to prompting an AI for workouts?
Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.