With 3×15-second max-intensity sprints, and low-intensity warm-up and cooldown, REHIT Intermediate works like this:
- Warm up: 20-seconds to 2-minute
- Sprint 1: 15-seconds
- Recovery: 1-minute to 3-minutes
- Sprint 2: 15-seconds
- Recovery: 1-minute to 3-minutes
- Sprint 3: 15-seconds
- Cooldown: 3-minutes
Despite having a larger overall sprint volume than REHIT Intense (45 vs 40 seconds) and eliciting a similar physiological stress (peak heart rate), and therefore also presumed training stimulus, the 3×15-second REHIT Intermediate workout might be a great choice for you if 2×20-second sprints feel too tough and 2×15-second sprints not challenging enough.
The duration of this REHIT Intermediate workout is 6:05 – 10:45 minutes, depending on the length of your warm up and recovery.
