Recovery-Based HIIT: Start the Next Rep When Your Pulse Drops

High-intensity intervals with no fixed rest: each student waits until their pulse returns to a reference value before going again. It shows how fatigue stretches recovery and why one-size-fits-all HIIT isn't the same for everyone.

How to play

1. Practice taking a 15 s pulse at the wrist or neck; right after the warm-up, everyone logs their pulse as their reference value (4 min).
2. Six reps: 30 s of hard shuttles between cones 20 m apart; then the student walks and checks their pulse every 15 s until it's back to reference, while their partner logs the rest seconds (12 min).
3. Graph it: plot the rest seconds for each rep on the sheet and discuss the trend (5 min).
4. Discussion: what would have happened with a fixed 30 s rest? Who would it have been too short or too long for? (4 min).

Rules

• Take your pulse with two fingers, never the thumb, and press lightly on the neck.
• Each student runs in their own cone lane, always the same direction.
• If rest goes past 3 min, stop the reps and finish by walking.
• Can't find your pulse? Use the talk test: go again when you can say a full sentence.

Variations

Adaptations

• Wheelchair users: reps are wheelchair pushes between cones; the pulse is taken the same way.
• Visual impairment: run with a guide on a short tether or on an obstacle-free straightaway.
• Heart condition or asthma: the student works at moderate intensity and serves as the group timer.

Learning goals

• Take a reliable pulse.
• See how recovery changes with fatigue.
• Value individualized rest in HIIT.

Equipment for a class of 25

• cones: 30
• stopwatches: 15
• log sheets: 30
• pens: 15

Teacher tip

Spend real time making sure everyone can find their pulse, or the activity falls apart. If someone uses a watch, remind the class that health data is personal and isn't shared without permission.

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