Curated Action

Aerobic HIIT - 2 Minutes On, 1 Minute Off

Cardio & Conditioning

Aerobic HIIT - 2 Minutes On, 1 Minute Off is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration32 sec

Training Details

0:00 / 0:32
Sourceyoutube.com/watch?v=g-CmvJgRFL4
AuthorYouTube creator

Aerobic HIIT - 2 Minutes On, 1 Minute Off

Perform 2 minutes of continuous high-intensity running aiming to cover between 500 and 600 meters per repetition, followed by 1 minute of passive rest, repeated for 8 total repetitions. Prescription: 8 repetitions of 2 minutes running with 1 minute rest; target 500–600 meters per bout.

Key points

  • Pace the 2-minute run to cover 500 to 600 meters consistently across all reps
  • Use the 1-minute passive rest period to breathe deeply and lower heart rate
  • Maintain upright running posture and efficient arm swing as fatigue sets in

Common mistakes

Sprinting out too fast in the first 30 seconds and fading significantly before the 2-minute mark.

Sets: 8Duration: 2 minDistance: 0.55 kmRest: 1 minEst. duration: 32 sec
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