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.

Who is this workout for, and who should adapt or skip it?

Built with one person in mind: Climber building grip, pulling strength, core and antagonist balance. 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.

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Power-endurance climbing 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 25-minute power-endurance interval session for an intermediate climber that mimics sustained climbing efforts. I have a fingerboard, pull-up bar, or a wall I can do laps on. Warm-up (6 min): easy movement, arm…" 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.

Intermediate · 25–39 · ~25 min

Sustained-effort intervals that mimic pumpy routes and long boulder problems. 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~25 min

FormatTimed intervals

FocusPower-endurance

Intensityzone 4

EquipmentMinimal

Best forGet stronger, intermediate

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 25-minute power-endurance interval session for an intermediate climber that mimics sustained climbing efforts. I have a fingerboard, pull-up bar, or a wall I can do laps on. Warm-up (6 min): easy movement, arm swings, 2 sets of 8 scapular pull-ups, then 2 short easy climbing or pull-up bursts to raise heart rate. Main set: 6 intervals of 45 seconds of hard, continuous work (climbing laps, repeaters on a hangboard, or pull-up/row combos) at an effort where my forearms build a strong pump and heart rate is in zone 4 (roughly 85-90% of max HR), followed by 75 seconds of easy rest. Tell me how to judge the right intensity, what to do if my grip fails before 45 sec, and how to scale up or down. Cool down 3 min with easy movement and forearm stretches. Note that this is demanding on the fingers and to skip it if my hands are already fatigued or sore.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Short, hard intervals with incomplete recovery train the ability to repeat efforts under fatigue, which is what 'power endurance' means on the wall. The interval format is grounded in the cited training research, but those studies used cycling/running, not climbing, the local forearm pump that limits climbers isn't the same as whole-body aerobic fatigue, so treat the carryover as plausible rather than directly proven. Keep finger load conservative when fatigued.

Sources: Rønnestad et al., Scand J Med Sci Sports 2020 (interval training); Gibala et al., J Physiol 2006 (low-volume sprint-interval training)

Who this workout is for

Built with one person in mind: Climber building grip, pulling strength, core and antagonist balance.

You’re an intermediate-level trainer and you want to get measurably stronger.
You have access to the kit it calls for: minimal.
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

WeightsWeighted pull-up & grip session BodyweightFront-lever core & antagonist circuit MobilityClimber's shoulder, hip & wrist mobility Weights · PlanAntagonist-balance plan for climbers (6 weeks)

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.