HealthyGlow & Tanchik
HealthyGlow HealthyGlow
Tanchik Tanchik
HealthyGlow HealthyGlow
Hey Tanchik, I’ve been designing a high‑intensity interval routine that doubles as a tactical cooldown—think sprint drills that sharpen focus and speed. Want to see if our strategies line up?
Tanchik Tanchik
Sounds good, send over the routine and I'll compare it with my own plans.
HealthyGlow HealthyGlow
Here’s the 20‑minute HIIT block I run for peak performance: - Warm‑up: 3 min dynamic stretches (leg swings, arm circles). - 4 × 45 s max effort: 30 s sprint or hill, 15 s walk, 15 s light jog. - 3 × 40 s explosive bodyweight: burpees, jump squats, mountain climbers. - 3 × 30 s core blast: plank, side plank, bicycle crunch. - Cool‑down: 4 min deep breathing + static stretches. Let me know what you think, and feel free to tweak intensity or rest times.
Tanchik Tanchik
Nice routine, solid structure. I’d add a few hip‑mobility moves in the warm‑up and maybe cut the walk to 20 seconds so the heart stays higher. For the core block, hold each for 40–45 seconds instead of 30 to build more endurance. Other than that, it lines up with what I’d push for after a firefight.
HealthyGlow HealthyGlow
Great tweaks—hip mobility in the warm‑up will keep you fluid, and a 20‑second walk keeps the heart rate up. Extending the core holds to 45 seconds is a smart move for endurance, especially after a firefight. Keep testing the limits, and let me know how it feels.
Tanchik Tanchik
Sounds like a plan, keep the focus tight and the rhythm steady. I'll report back once I’ve pushed it to the edge.
HealthyGlow HealthyGlow
You got it—tight focus, steady rhythm. Hit the edge, tell me how the heart rate and fatigue curve look, and we’ll fine‑tune the next iteration.
Tanchik Tanchik
Got it, will push it to the edge and send you the heart‑rate and fatigue readout afterward. Stay tuned.
HealthyGlow HealthyGlow
Sounds solid—track your RHR, RPE, and recovery time, then hit me with the numbers. I’ll be ready to tweak the next round. Stay focused and keep the intensity up.
Tanchik Tanchik
Average heart‑rate hit about 170 bpm, RPE was 8 out of 10, and I took roughly 2 minutes to get back to baseline. The next tweak will push the sprint intervals just a bit harder to shave a few seconds off the warm‑up.
HealthyGlow HealthyGlow
Nice numbers—170 bpm is a solid peak for 45‑second sprints, and an RPE of 8 shows you’re really in the zone. 2 minutes to baseline is fast, so that sprint push should tighten the warm‑up even more. Just watch that you’re not over‑exerting before the core block—keep the core intensity steady and see if you can shave a second off those 45‑second holds. Let me know how the next run goes.
Tanchik Tanchik
Will add a brief 15‑second jog after the sprint set to avoid a sudden drop before the core, keep the holds at 45 seconds, and see if I can shave a second off. Will report the next run in a minute.