Roll the FITT: Dice-Built Workout

Each group rolls a die to randomly set the frequency, intensity, time, and type of a workout block, then adjusts it to fit a training goal. Students practice the FITT principle and learn to fix a poorly designed workload.

How to play

1. Groups of 5 get a die, a stopwatch, and cards. Each group draws a goal: aerobic endurance, muscular endurance, speed, or active recovery (2 min).
2. Roll four times: F sets rounds (2, 3, or 4); I sets effort (easy, moderate, or hard); the first T sets work time (20, 30, or 45 s); the second T picks an exercise-type card (3 min).
3. Check whether it fits the goal and use two wild cards to change one variable or the rest time, explaining why to the teacher (3 min).
4. Complete the block and give an RPE; if it doesn't match the goal, decide which variable to change (8 min).
5. Round two with a new goal card: roll, adjust, and complete it (8 min).
6. One spokesperson per group shares the most useful adjustment (1 min).

Rules

• Change variables only with wild cards; no re-rolling.
• A block cannot last more than 8 minutes.
• If form breaks down, slow the pace.
• The timekeeper role rotates every round.

Variations

Adaptations

• Limited mobility: cards include seated or upper-body versions.
• Shy students: present with a partner or use a sentence starter.
• High fitness level: move up one exercise level.

Learning goals

• Apply all four FITT variables to a workout block.
• Adjust a workload to a specific goal.
• Compare planned intensity with actual effort.

Equipment for a class of 25

• giant die: 5
• task cards: 30
• stopwatch: 5
• printed RPE scale: 5

Teacher tip

Prepare each type card with 3 exercises and an easier version. Circulate during the adjustment phase, where most learning happens.

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