How do I actually follow this HIIT workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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HIIT · Get stronger

Polarized intervals

Q: What is the best ChatGPT prompt for a hiit workout like this?

Use the research-backed prompt on this page: "Write me a 45-minute interval conditioning session on a rower, bike or for running. Follow a polarized approach: an easy aerobic warm-up, then a hard interval block of 4 to 6 efforts of 3 to 5 minutes at around 90 to 95%…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable HIIT workout you can run hands-free in sweatcue.

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

Duration~45 min

FormatTimed intervals

FocusVO₂

IntensityZone 4 to 5

Equipmentrower, bike

Best forGet stronger, advanced

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).

Write me a 45-minute interval conditioning session on a rower, bike or for running. Follow a polarized approach: an easy aerobic warm-up, then a hard interval block of 4 to 6 efforts of 3 to 5 minutes at around 90 to 95% of max heart rate (Zone 4 to 5) with equal easy recovery, then an easy cool-down. Most of my week stays easy; this is the hard 20%. Give each block a duration and a target heart-rate zone, grouped as repeating intervals.

Works with Claude, Gemini, Grok or any AI.

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)

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

MixedMetcon conditioning WeightsHeavy 5×5 strength Weights · PlanProgressive strength plan (4 weeks) RowingRowing intervals

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.