Three Gears Before HIIT: Raising Effort by RPE Steps

A pre-HIIT warm-up built in three gears that match three points on the 0-10 RPE scale. Students learn to climb toward high effort in steps and to recognize each level in their own body.

How to play

1. First gear (RPE 3): varied movement around the schoolyard, sideways, backward and with easy changes of direction (3 min).
2. Dynamic mobility for ankles, hips and shoulders in place, led by the teacher (2 min).
3. Second gear (RPE 5): high knees, butt kicks, walking lunges and air squats (3 min).
4. Third gear (RPE 7): three 10 s accelerations between cones about 20 m apart, walking back for 20 s (3 min).
5. Check-in: everyone shows their RPE with fingers; anyone above 8 eases off before the HIIT starts (1 min).

Rules

• Nobody shifts gear until the teacher calls it.
• During accelerations everyone runs the same way and walks back on the outside.
• RPE 7 means you can still say short sentences, not that you're out of breath.
• Anyone feeling dizzy or in pain stops and tells the teacher.

Variations

Adaptations

• Wheelchair users: accelerations are straight-line pushes and squats become arm pushes.
• Asthma: keep the inhaler nearby and stay at RPE 5-6 in third gear.
• Self-conscious about running in front of others: accelerate in waves of six, never one at a time.

Learning goals

• Build intensity in steps before HIIT.
• Link RPE values to concrete sensations.
• Prevent injuries from going max effort cold.

Equipment for a class of 25

• cones: 8
• stopwatch: 1

Teacher tip

Put a large RPE chart on the wall or a cone so students check it at every shift. Many confuse RPE 7 with a sprint: keep coming back to the talk test.

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