One minute of work against just 30 seconds of recovery, six rounds deep — a 2:1 ratio that flips the usual HIIT arrangement toward the work. With a one-minute warmup and cooldown at either end, you’re finished in 10:30.
A minute is too long to sprint, which is the point: these rounds ask for a strong, even output you hold while breathing hard — pacing under fatigue rather than raw speed. Choose an effort you believe you can repeat six times, because the short recoveries will test that belief quickly. If they win, open the preset in the editor and stretch them out until the last round matches the first.
Equal work and recovery — the dependable 1:1 where the last round still matches the first. The cardio base you’ll actually come back to.
All-out efforts with a full walk to recover between them. One for the track, a hill, the bike, or the rower.
The 2:1 workhorse of conditioning circuits and bootcamps: long efforts, short rest, fatigue stacking as you go.
Minimal-rest conditioning that puts the heart rate up early and keeps it there. Pace it to last, not to peak.
The bootcamp class clock — station-friendly rounds where the rest is just long enough to rotate.
An easy on-ramp to interval training: short work, real rest, every round at the same honest effort.
Tabata’s relentless cousin — barely-there rest and maximum sweat in well under ten minutes.
The hub’s toughest ratio: a near-minute of work against a single breath of rest. A grinder for the patient.
The hub’s most extreme ratio — five seconds is a reset, not a rest. A brutal six-minute finisher; pace it like a grind.
Four 4-minute near-max efforts with 3 minutes easy between, plus a warm-up and cool-down. The classic VO₂ max protocol for runners, cyclists, and rowers.