HIIT tempo method

HIIT Science
1

Hello coaches,

Today I came across something called the “HIIT tempo method.” I asked AI about it, but I couldn’t quite get the explanation I was looking for.

From what I understood, you calculate a certain value and then add 70% to it to design your training. Could you please provide more information about that calculation and how it works?

Thanks so much!

2

FWIW, theChatGPT Fitness PhD Coach provides this explanation:

The HIIT Tempo Method was originally conceived for resistance training, particularly for bodyweight and dumbbell-based movements performed in a high-intensity circuit style.

Its core idea was to merge hypertrophy principles (like time-under-tension and tempo control) with cardiometabolic demands of HIIT. Instead of doing fast, explosive reps typical of traditional HIIT (like burpees or jump squats), it slows the movement down to enhance muscular control, joint safety, and mechanical tension — without sacrificing intensity.

Originally Applied To:

  • Push-ups
  • Squats (air, goblet, Bulgarian split)
  • Rows (dumbbell, TRX, inverted)
  • Lunges and step-ups
  • Core movements (plank tempo holds, slow mountain climbers)

This method brings the benefits of tempo lifting (like bodybuilding) into a high-effort, sweat-inducing HIIT format, targeting:

  • Greater muscle activation
  • Safer mechanics
  • A hybrid of aesthetic and conditioning goals

It’s especially effective for people training at home, with limited equipment, or who want joint-friendly alternatives to plyometrics.

I too would be interested if this could be applied to other exercise modalities that are continuous and rhythmic, and usually not “rep-based” like weightlifting.

3

Managed to find the formula for this type of training. First, you need to determine the athlete’s Maximum Sprint Speed (MSS) To do that, convert their sprint time to meters per second.

For example, if someone runs 100 meters in 13 seconds:

Take 70% of the sprint time → 70% of 13 = 9.1
Add it to the original time → 13 + 9.1 = 22.1 seconds
Now calculate the tempo speed → 100 ÷ 22.1 = 4.52 m/s

This gives you a target running speed to use when designing HIIT sessions.

Running speed 4.55m/s=16.38km/h
run 68 meters in 15 seconds
passive rest 45 seconds
6 repetitions
2 set
rest 3 min between sets

I would still like to know if you know more about this method guys!

Thanks

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4

Honestly I have never heard of HIIT Tempo Method. Where did you hear about this. Is this some kind of Hyrox/Xfit thing?

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5

@Marjaana …. I had to ChatGPT the term…..:+1:

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