Curated Action

Aerobic HIIT - 4 Minutes On, 3 Minutes Off

Cardio & Conditioning

Aerobic HIIT - 4 Minutes On, 3 Minutes Off is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration51 sec

Training Details

0:00 / 0:51
Sourceyoutube.com/watch?v=g-CmvJgRFL4
AuthorYouTube creator

Aerobic HIIT - 4 Minutes On, 3 Minutes Off

Run continuously for 4 minutes targeting 1 kilometer (1,000 meters / 0.62 miles) per bout, followed by 3 minutes of recovery, completed for 4 total repetitions. Prescription: 4 repetitions of 4 minutes running with 3 minutes recovery; target 1 kilometer per bout.

Key points

  • Sustain a disciplined pace targeting exactly 1,000 meters per 4-minute block
  • Take full advantage of the 3-minute rest to clear blood lactate
  • Do not stop abruptly at the 4-minute buzzer; walk for 30 seconds to initiate active recovery

Common mistakes

Underestimating the distance and dropping below the 1 km target on repetitions 3 and 4.

Sets: 4Duration: 4 minDistance: 1 kmRest: 3 minEst. duration: 51 sec
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