{"id":18153,"date":"2026-09-19T07:27:12","date_gmt":"2026-09-19T07:27:12","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/hiit-training-studio-program\/"},"modified":"2026-09-22T15:21:51","modified_gmt":"2026-09-22T15:21:51","slug":"hiit-training-studio-program","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/hiit-training-studio-program\/","title":{"rendered":"HIIT Training Studio Program Details"},"content":{"rendered":"

Featured Program<\/span>

Engine 45: build a stronger engine without turning every session into a test.<\/h1>

A structured eight-week conditioning block that develops pacing, repeatability and full-body work capacity.<\/p><\/div><\/section>

8 WEEKS<\/strong>Core training block<\/span><\/div>
3 DAYS<\/strong>Recommended frequency<\/span><\/div>
45 MIN<\/strong>Class duration<\/span><\/div>
4 ZONES<\/strong>Intensity targets<\/span><\/div><\/section>
Program Goal<\/span>

Build repeatable output.<\/h2>

Engine 45 teaches members to hold useful work rates, recover with purpose and finish sessions with technique intact.<\/p>See Schedule<\/a><\/div>

\"Hiit<\/div><\/div><\/div><\/section>
Four Phases<\/span>

The block progresses one variable at a time.<\/h2>

More work is only added when pace stays controlled.<\/p><\/div>

01<\/span>

Weeks 1-2<\/h3>

Learn the movement pool and establish sustainable pacing.<\/p><\/article>

02<\/span>

Weeks 3-4<\/h3>

Add total work without chasing speed.<\/p><\/article>

03<\/span>

Weeks 5-6<\/h3>

Increase density while protecting movement quality.<\/p><\/article>

04<\/span>

Weeks 7-8<\/h3>

Use shorter high-output efforts and review progress.<\/p><\/article><\/div><\/div><\/section>

Session Map<\/span>

Every class follows a clear sequence.<\/h2>

The structure stays familiar even when exercises change.<\/p><\/div>

01<\/span>

Prepare<\/h3>

Movement rehearsal and easy cyclical work.<\/p><\/article>

02<\/span>

Build<\/h3>

Strength or power primer while fresh.<\/p><\/article>

03<\/span>

Main Set<\/h3>

Intervals matched to the target energy system.<\/p><\/article>

04<\/span>

Reset<\/h3>

Downshift, record effort and plan the next exposure.<\/p><\/article><\/div><\/div><\/section>

\"Hiit<\/div>
Coach Checkpoint<\/span>

Technique decides whether intensity rises.<\/h2>

If movement quality drops, coaches change load, range or pace before adding more work.<\/p>Meet Coaches<\/a><\/div><\/div><\/div><\/section>

Progress Markers<\/span>

Track more than calories.<\/h2>

Useful conditioning progress is visible in several ways.<\/p><\/div>

01<\/span>

Pace Control<\/h3>

Hold similar output across repeated rounds.<\/p><\/article>

02<\/span>

Recovery<\/h3>

Heart rate and breathing settle faster between efforts.<\/p><\/article>

03<\/span>

Movement Quality<\/h3>

Technique stays organised late in class.<\/p><\/article><\/div><\/div><\/section>

Who It Suits<\/span>

A flexible block for several starting points.<\/h2>

Scaling keeps the same intent across different abilities.<\/p><\/div>

01<\/span>

New to HIIT<\/h3>

Use simpler movements and longer recovery.<\/p><\/article>

02<\/span>

Regular Members<\/h3>

Progress density and output targets.<\/p><\/article>

03<\/span>

Hybrid Athletes<\/h3>

Use Engine 45 around strength-focused training.<\/p><\/article><\/div><\/div><\/section>

Engine 45 Questions<\/span>

What members usually ask.<\/h2><\/div>
Do I need a heart-rate monitor?<\/summary>

No. Coaches can use talk test, pace and effort ratings.<\/p><\/details>

Can I train on consecutive days?<\/summary>

Usually we prefer contrast between harder sessions, but schedules can be adjusted.<\/p><\/details>

What happens after eight weeks?<\/summary>

Review progress and choose another engine block, strength intervals or a mixed phase.<\/p><\/details><\/div><\/div><\/section>

Start Engine 45 at the right pace.<\/h2>

Book a trial so your first work-to-rest targets match your current capacity.<\/p>Book a Trial<\/a><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Program Details | HIIT Training Studio \u2013 Hercules","_hercules_seo_description":"Single program layout from the Hercules HIIT Training Studio demo with outcomes, format and booking for 45-minute HIIT sessions, heart-rate training and.","_hercules_header_layout_id":18172,"_hercules_footer_layout_id":18173,"_hercules_page_builder":"classic","footnotes":""},"class_list":["post-18153","page","type-page","status-publish","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/18153","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=18153"}],"version-history":[{"count":1,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/18153\/revisions"}],"predecessor-version":[{"id":20524,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/18153\/revisions\/20524"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=18153"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}