Moxy Monitor HIIT Training Guide

Contents
Introduction – Purpose ................................................................................................................................. 1
Bioenergetics ................................................................................................................................................ 2
What is HIIT ................................................................................................................................................... 2
HIIT and Training ....................................................................................................................................... 2
Moxy Monitor ............................................................................................................................................... 5
HIIT and Moxy ........................................................................................................................................... 6
Moxy Monitor HIIT Process........................................................................................................................... 6
Assessment ............................................................................................................................................... 6
Purpose ................................................................................................................................................. 6
Process .................................................................................................................................................. 7
Analyze and Identify.................................................................................................................................. 8
Supply Limitation .................................................................................................................................. 8
Utilization Limitation............................................................................................................................. 9
Training ................................................................................................................................................... 10
Utilization ............................................................................................................................................ 10
Supply .................................................................................................................................................. 14
Re-assess ................................................................................................................................................. 15
In Training Adaptation ................................................................................................................................ 15
Quick OverView Process ............................................................................................................................. 18
Quick OverView Training ............................................................................................................................ 18

Introduction – Purpose

The purpose of this manual is to discuss and offer answers to questions about Moxy application in HIIT.
First a definition of HIIT training is offered, with an historical perspective and a contemporary
application perspective. Then a quick discussion about bioenergetics and rational for the application of
Moxy during HIIT. Finally, the major portion of this guide is to offer individual variations for HIIT
interventions.
What is HIIT

HIIT is a popularized acronym for High Intensity Interval Training. Interval training is nothing new and
can be documented back to the turn of the 20th century at the foundation of modern sport. HIIT is a
training method consisting of repeated bouts of high intensity activity followed by period of recovery.
The length of activity and recovery can vary from very short intervals of less than 30 seconds to long
intervals lasting 10 minutes. Over the last two decades HIIT variations have been increasingly
investigated by Sport Scientists and have been increasing applied in training and rehabilitation. Both
experience and empirical analysis have yielded positive effects in physiological improvement and
performance improvement comparable to continuous endurance or aerobic training. While it is still the
belief of many coaches and trainers that continuous endurance training is the superior method of
endurance improvement in all cases, this is likely an over simplification of the training process. It is much
more likely that each athlete needs to be looked at individually, an analysis of performance and goals
needs to be made and then the appropriate training needs to be applied. In the case of a pure
endurance athlete for example a long-distance runner it is clear that a considerable amount of
continuous endurance training is needed, as this is a reflection of the demand of his or her sport.
However, even in this case it is plausible that properly executed HIIT training can further stimulate
improvement. For athletes that participate in interval based sports, such as football or ice hockey, HIIT
training makes a lot of sense. HIIT training is a direct representation of the demands of the sport, in
terms of intensity, bout durations, and recovery. Again, this does not mean that aerobic training in a
classical sense is useable, but questions with regard to efficiency and effectiveness must be asked.

Bioenergetics

Considering the data collected by the Moxy Monitor, as explained in the next section, it is clear that a
modern understanding of bioenergetics is needed in order to even consider the using Moxy in your HIIT
training. Classically an oversimplified model for exercise bioenergetics has been offered, as you can see
in the representation below (figure….). The classical model identifies three energy pathways and how
the interact to produce energy over time. Simply, during high intensity activity energy is provided
anaerobically and alactic via the phosphagen pathway for a time frame estimated to be 10 seconds. This
system is quickly exhausted so following this 10 second time frame you have a drastic increase in energy
production via the anaerobic and lactic glycolytic pathway, which offers energy for a time frame from 30
seconds to a few minutes. Finally, the oxidative pathway kicks in offering energy for long duration
events. These three energy systems could then be used to classify sporting events and distances. The
phosphagen pathway for sprinting events and weightlifting, the glycogen pathway for short to middle
distance events, and then the oxidative pathway for traditionally endurance events. If we accept this
classical model the application of oxygen metrics to address the first two anaerobic pathways would
make little sense, as oxygen is would not be a rate limiting factor, since these pathways are anaerobic.
However, contemporary physiology has identified numerous contradictions to this simplified model,
which needs to be overhauled and coaches and trainers need to be re-educated. We will quickly identify
four major contradictions to the classical model and then offer a modern model for bioenergetics
supported by the physiological feedback from Moxy and therefore supporting Moxys application in
assessments and training.

1. Aerobic and Anaerobic

Muscle tissue is never anaerobic and numerous mechanisms exist to protect a minimum partial pressure
of oxygen (PO2critical) in order to sustain oxidative phosphorylation. A drop in partial pressure of oxygen
below a critical value will result in tissue damage or death.

2. Energy pathways work in isolation

The different energy pathways do not work in isolation from one another and all start to activate rapidly
at the onset of muscular contraction.

3. Time frame

Considering PCR stores or glycolytic intermediates, without a cascading support of all pathways to
replenish ATP the timeframe presented for both the phosphagen pathway and the glycolytic pathway is
far to long.

4. Oxygen is key

Despite the non-oxidative nature of the glycolytic and phosphagen pathways, both are supported
instantaneously at the onset of muscle contraction via the oxidative system to maintain ATP supply.

These four points need to be answered in a contemporary bioenergetics model. Below you can see a
simple modern model for bioenergetics that addresses the four contradictions about and supported by
the Moxy Monitor data collections. The model presents all three energy pathways as three parts of a
complete circle. All parts work to produce the needed energy, in a simultaneous time frame, as long as
work capacity can be maintained. All parts are needed to compete the circle, and for this reason the
entire process becomes oxidative and the term anaerobic can be discarded for its physiological
inaccuracy, or at least needs to be redefined in the term of exercise bioenergetics. All pathways work
together in a simultaneous pathway and cannot be completed with the presence of oxygen. This
addresses as the contradictions of the classical model, and as you will see agrees with the data you will
collect with your Moxy Monitor. The modern model is intended to be a simple model of bioenergetics
for human exercise physiology and is not a biochemical statement.
HIIT and Training

Having had a quick overview of bioenergetics it most fist be noted that HIIT training is more complex
than simple sprint intervals, and many considerations should be made by coaches and athletes in order
to maximize HIIT effectiveness, including consideration of bioenergetics explained above. The idea of
individualizing HIIT for specific athletic needs is outlined in two-part review by Bucheit and Laursen (…).
The outline shows how changing specific variables in a HIIT training can stimulate performance
improvement in different physiological systems more or less effectively. In other words, HIIT training A is
an effective training for systemic development, whereas HIIT training B is effective in training local
muscular development. Bucheit and Laursen(…) identify nine variables that can be adapted to meet the
needs of the athlete:

1. Work interval intensity

2. Work interval duration
3. Relief/rest interval intensity
4. Relief/rest interval duration
5. Exercise modality
6. Number of repetitions
 7. Number of series
8. Between-series recovery intensity
9. Between-series recovery duration

The insight offered by Bucheit and Laursen (…) in this review, and the applied outline they offer is a
major support to this guide. The nine variables provided identifies the ability to individualize and adapt
HIIT training, and also the complications and difficulties associated with this individualization. The Moxy
Monitor can help answer many of these questions.

Moxy Monitor

The Moxy Monitor is a near-infrared spectroscopy (NIRS) device. The Moxy Monitor emits light into the
tissue and an portion of this light is reflected back into the Moxy Monitor via the NIRS detectors.
Hemoglobin (Hb) and Myoglobin (Mb) appear different to the Moxy Monitor if they are carrying oxygen
or not carrying oxygen, and through this the Moxy Monitor can calculate relative muscle oxygen
saturation (SmO2). SmO2 simply stated is a representation of the cardiopulmonary systems ability to
supply oxygen to the muscle in relation to the muscles ability to extract and utilize oxygen. This
information is extremely useful in understanding exercise bioenergetics regardless of HIIT training or
duration endurance training. A simple way of looking at what Moxy Monitor measures is by breaking
down a commonly used term: VO2. VO2 is calculated as follows:

VO2 (oxygen consumption) = CO (cardiac output) x ArterioVenous difference

Oxygen Consumption = Ability to supply oxygen x Ability to extract and utilize oxygen
HIIT and Moxy

One of the most difficult parts of HIIT is individual control and guidance. As pointed out in an earlier
section, Bucheit and Laursen identify nine different variables that can be adapted to individualize HIIT to
address specific limitations. The difficulties with these variables is that they often lack physiological
feedback and are solely based on physical, rather than physiological units. What is meant is simply that
for example, the length of a given interval is set at less than thirty seconds. This shorter interval, as
identified by Bucheit and Laursen, is then supposed to stimulate more of an O2 metabolic response.
When compared to longer, greater than sixty second bouts, this is likely true but is thirty second the
correct duration for all athletes? Without physiological feedback during a training session it is difficult to
argue either way. As is pointed out HIIT variations will elicit different physiological adaptations with
greater emphasis on local muscular adaptions or systemic adaptions. Consider the VO2 equation form
before. Is the HIIT training you are doing have more of an effect on the oxygen supply side or the oxygen
extraction and utilize side. Do you know where you should be putting more emphasis in order to
maximize results? This is where the Moxy Monitor comes into play. The Moxy Monitor can help
individualize many of the HIIT variables identified by Bucheit and Laursen in order to maximize training
effectiveness and training efficiency. In order to do this, we recommend a basic four step Moxy HIIT
process: assess the athlete, identify the individual performance limitation (supply or utilization), train
and monitor specifically, and then re-assess.

Moxy Monitor HIIT Process

Assessment

Purpose

The purpose of the HIT assessment is to identify individual physiological limitations and to give the
coach and or athlete a rough guideline to training parameters for subsequent training sessions. Every
athlete is individual and therefore a variety of strengths and weakness exist between athletes. In order
to optimize training, we need to identify these weaknesses or limitation and address them specifically.
This can be broken down into condition limitations, coordinative limitations, tactical limitations, and so
on. The goal of the Moxy HIT assessment is to breakdown physiological limitations in terms of
bioenergetics conditioning. The information the Moxy provides, as explained above, identifies the
relationship between the ability of the cardiopulmonary system to supply oxygen and the ability of the
muscles to extract and utilization oxygen. Using this information, the Moxy assessment differentiates
between a potential supply limitation or a potential utilization limitation.
Process

In order to optimally asses individual physiological limitations we recommend the following assessment
process which can be split into part A and part B

Part A

This first part is a combination of a warm-up and a simple step test with recovery intervals.
Many of you may recognize the format from previous Moxy eBooks as a 5-1-5 format. This is not
an endurance test and therefore we shorten the process to a maximum of four steps. The four
steps should reflect a complete performance profile in order to help in subsequent training
guidance. The four steps should be broken down simply as a low intensity warm-up start and a
high intensity step at the end resulting in failure or near-failure over the five-minute span. The
two steps between the first and fourth step should then be in equal performance increase
intervals. For further understanding look at the example below. In comparison to a regular step
test or a regular 5-1-5 test, you will see that the performance increase is much larger in order to
fit the entire performance spectrum into four steps. The most important thing to note here is
that the information pulled from this portion of the assessment is merely to aid in subsequent
training guidance, especially the first few trainings. Using your Moxy Monitor during training will
likely result in some additional adaptations as you gather more data. We will address
adaptations to training later in this guide.

25

20
Speed (km/h)

15

10

0
0 200 400 600 800 1000 1200 1400 1600
Time (s)

Part B
 The second part of the assessment process is competed directly after the end of part A (give
sufficient rest). This part assesses individual reaction to maximum or near maximum sprint
intensity and subsequent recovery over a series of bouts. Three bouts of thirty second near-
maximum to maximum sprint performance are completed followed by two minutes of recovery
(see chart below).

25

20
Speed (km/h)

15

10

0
0 100 200 300 400 500
Time (s)

Analyze and Identify

After completing the HIT assessment, it is time to analyze the data in order to identify individual
limitations and then decide on training specificity. The HIT assessment will separate an athlete’s
bioenergetics limitation as either the ability to supply oxygen to the working muscle or the working
muscles ability to extract and utilize oxygen.

Supply Limitation

Supply is defined as the ability of the cardiopulmonary system to uptake and transport oxygen to the
working muscles. Therefore, this is a collaboration of work of numerous systems and response including
change in cardiac output, change in ventilation, and change in blood flow and smooth muscle response.

What is a supply limitation? Simply, a supply limitation is defined as the inadequate supply of oxygen to
the working muscle in relation to the working muscles ability to extract and utilize oxygen. In other
words, the working muscles have the ability to extract and utilize oxygen at a higher rate than the
cardiopulmonary system can supply oxygen at. This can be a result of either a limited supply ability or an
extremely effective utilization capacity, or a combination of the two.
What does a supply limitation look like? Since a supply limitation is the inability to adequately supply
oxygen to the working muscles this should then be recognized using the Moxy Monitor as a decreasing
SmO2 trend and relatively low values of SmO2 during exercise. A generic example of a supply limitation
assessment analysis is shown below, as well as a non-specific checklist to identify a supply limitation.

Strong decreasing trend of SmO2 during high intensity work

Relatively Low SmO2 values reached during high intensity work (<30%)
Slow or suppressed recovery of SmO2 during rest intervals

100 25

80 20

Speed (km/h)
SmO2 %

60 15

40 10

20 5

0 0
0 500 1000 1500 2000
Time (s)

SmO2 Performance

Utilization Limitation

Utilization is defined as the ability or capacity of the working muscle to extract and then utilize oxygen
during exercise metabolism. This process has numerous contributing variables including but not limited
to muscular oxidative capacity and mitochondrial density, enzyme activity, tissue environment, and local
capillarization.

What is a utilization limitation? A utilization limitation is the inability to sufficiently extract and utilize
oxygen supplied by the cardiopulmonary system. In other words, the cardiopulmonary system can
supply oxygen at a greater rate than the working muscles is able to utilize oxygen. This can also be
looked at as a maximum capacity of oxygen extraction and utilization being reached before the
cardiopulmonary systems maximum capacity to supply oxygen is reached. This can result either because
of an extremely effective supply system or an ineffective utilization system, or a combination of the two.
What does a utilization limitation look like? A utilization limitation is the inability to sufficiently extract
and utilize oxygen in the working muscle and therefore this should be recognized using the Moxy
Monitor as lack of or minimal decrease in SmO2 during high intensity work and relatively high SmO2 %
values during higher intensity exercise. A generic example of a utilization limitation assessment analysis
is shown below, as well as a non-specific checklist to identify a utilization limitation.

Weak decreasing trend of SmO2 during high intensity work

Relatively high SmO2 values reached during high intensity work (>30%)
Strong or extended recovery of SmO2 during rest intervals

100 25

80 20

Speed (km/h)
SmO2 %

60 15

40 10

20 5

0 0
0 500 1000 1500 2000
Time (s)

SmO2 Performance

Training and Monitoring

Having completed an assessment and identified your individual performance limitation we will discuss
Moxy guided HIT training to address your specific physiological limitation. Despite the identification of
limitation, we still recommend a mixing in HIT training variations, with a greater emphasis on your
individual limitation. Coaching or training experience is of extreme importance when creating training
plans and these recommendations do not replace good coaching.

Four basic training patterns will be introduced and discussed. Two of the four fall more into the category
of utilization or muscular development training and two falling into the category of supply or
cardiopulmonary training. It is important to acknowledge that all four patterns will effect both supply
and utilization but to varying degrees and for this reason we create the two categories.

Utilization

These two training patterns have the goal of developing local muscular capacity for performance. We
recommend that these training are implemented using muscular activation as close as possible to the
activity of competition, in other words sport specific muscular activation. An ice hockey player should
complete these HIT trainings skating or using a skate simulation. A football player should include change
of direction with running sprints. The caveat to this point is to monitor and avoid potential overuse
injuries from excessive sport specific demand.

O2 dependent (oxygen supply, extraction, and utilization are all sufficient for entire interval)

The first HIT training focuses specifically on muscular oxygen utilization. The goal is simply to extract and
utilization as much oxygen as possible as quickly as possible, focusing solely on oxygen dependent
energy production. In order to maximize oxygen utilization, we need to maximize or near-maximize
performance, in other words maximize muscular VO2. After maximum amount of oxygen is extracted
from the supplied blood ever increasing amount of energy production will shift to oxygen independent
sources. The goal of this training it to maximize oxygen dependent energy production, and therefore at
the point where oxygen extraction has reached a maximum capacity that specific interval is now
complete. This results in what would normally be called a Sprint Interval Training (SIT) or repeated sprint
training (RST). The recovery interval is then timed by the recovery of SmO2. Once SmO2 has recovered
the next sprint interval can be started using the same approach as before. As you can see in the example
below, the goal is simple: Sprint interval is completed when SmO2 has decreased to minimum individual
attainable value, and recovery is completed when SmO2 has recovered back to resting baseline.

O2 dependent training example:

Resting bassline is at approximately 60%.

Performance Baseline is at approximately 15%, this value can initially be taken from the Moxy
assessment (minimal measured SmO2 value), but may have some variation from training to training.

Sprint Interval ends at approximately 10% above your performance bassline, in this case 25%. This is due
to measurement and physiological delay as a result of high intensity exercise, and measurement error of
10%.

Rest Interval ends when SmO2 has recovered back to within 5% of resting baseline, in this case 55-60%.

Number of intervals is dependent on numerous factors, and coaching experience is of great importance.
The following recommendations are made by Moxy Monitor. If an athlete is no longer able to reach
performance baseline, or in other words in no longer able to extract and utilize oxygen despite
maximum effort. A 5-10% SmO2 variation is normal, but considering the example if SmO2 can no longer
decrease below values of 30% we recommend no longer continuing training. Same can be said if SmO2
can no longer recovery back to resting baseline, in the example provided SmO2 can no longer exceed
50%. Other points to consider are for example coordination or lack there of, and concentration lapses.
 100
90
80
70
60
SmO2 %

50
40
30
20
10
0
Time

O2 independent (oxygen supply, extraction, and utilization has been maximized and can no longer be
increased)

The second HIT training also focuses of muscular development, but with a greater emphasis on oxygen
independent energy production. In order to achieve this firstly oxygen extraction and utilization must be
maximized in order to increase and exceed energy demand above and beyond oxidative capacity. Once
this threshold is reached an increasing amount of energy production will come from oxygen
independent sources, resulting in metabolite accumulation and local efforts to maintain cell integrity,
buffering and so forth. This is the goal of this training pattern; stimulate and improve muscular buffering
and performance beyond oxidative capacity. Simply, this looks like an extended version of pattern one.
SmO2 is decreased to individual minimum, but an attempt is made to maintain this minimum value for
as long as possible. As performance diminishes this will no longer be possible and then the interval is
completed. This can be set as given time segments in the oxygen independent phase, or can dragged out
as long as individually possible, this is a coaching decision. This is an intense exercise and therefore
extended recovery is needed. While SmO2 does recover slower following this type of interval, we
recommend not just waiting for SmO2 to recover to baseline, but allowing SmO2 hyperemia response to
maximize and when the hyperemia response begins to return to resting baseline this marks the start of
the next interval. The extended maximum intensity oxygen independent interval results in impeded
recovery of numerous physiological factors including CrP among others. The hyperemia response acts to
help recovery local systems.

O2 independent training example:

Resting bassline is at approximately 60%.

Performance Baseline is at approximately 15%, this value can initially be taken from the Moxy
assessment (minimal measured SmO2 value), but may have some variation from training to training.

Rest Interval ends when SmO2 begins to recover from hyperemia response.

Number of intervals is dependent on numerous factors, and coaching experience is of great importance.
The following recommendations are made by Moxy Monitor. If an athlete is no longer able to reach
performance baseline, or in other words in no longer able to extract and utilize oxygen despite
maximum effort. A 5-10% SmO2 variation is normal, but considering the example if SmO2 can no longer
decrease below values of 30% we recommend no longer continuing training. Same can be said if SmO2
can no longer recovery back to resting baseline, in the example provided SmO2 can no longer exceed
50%. Other points to consider are for example coordination or lack there of, and concentration lapses.

100
90
80
70
60
SmO2 %

50
40
30
20
10
0
Time
Supply

Systemic

Systemic SmO2
100
90
80
70
60
SmO2 %

50
40
30
20
10
0
Time

Cardiac Specific

13.2
13
12.8
12.6
12.4
tHb

12.2
12
11.8
11.6
11.4
11.2
Time
Re-assess

A major concern in modern performance diagnostics and training planning is that a single day
assessment that may or may not reflect that activity the athlete is competing in is used to then often
plan training for multiple months. It is not uncommon even at elite levels for diagnostics to take place
one or two times a year, and this data is then used not only to set up a training plan for multiple
months, but at times also to assess the athlete’s fitness levels. Every person who has participated in
regular exercise knows that there are daily variations in both performance and physiological response,
as well as changes if performance improvements or regressions over time periods of a few weeks.
Individual daily fluctuations and weekly improvements as a result of training need to be looked at in
order to optimize training. This means yearly or bi-yearly training diagnostic testing is not an acceptable
amount to properly track an athletes progress and to ensure an effective and efficient training plan.
Training planning, athlete monitoring, and performance diagnostics needs to be directly linked in order
to maximize success. This kind of system needs technology that allows simple and effective diagnostics
and it requires technology that cannot only be applied to testing but also to training.

Monitoring and in Training Adaptation

In order to understand this section two critic points are addressed. Firstly, foremost gap between
classical performance diagnostics and applied training is the fact that the data of importance collected
during a test is never directly applied in training. To clarify this point a simple example will suffice.
During a VO2max exercise test the parameter of importance tested is the maximum value of VO2
reached. Then the assumption is made that at some value of VO2 you have a threshold, for this example
we will used 60% of VO2 is a threshold to identify an endurance training zone. However, even if this
were true, no athlete then does their daily training hooked up to a VO2 device to ensure he or she is
performing exercise at 60% of VO2max. Instead a surrogate is used to estimate where 60% of VO2max is
taking place, and this is often heart rate. Heart rate zones are then created to be used during training to
train at what is then assumed to be 60% VO2max. If you consider this process you will quickly realize the
ever increasing potential for error as you move further and further away from the diagnostics
parameter. In order for a diagnostics tool to be effective in performance assessments it then also needs
to be directly applicable to training. This point then nicely progresses into the second critic point. This is
in many ways a reflection of the comments about re-assessments. If during a performance test I am
provided with training guidance information, for example heart rate or power or even values of SmO2,
how rigid do I follow this information? The simplest example is using power as the testing provided
parameter, but these comments apply to heart rate or SmO2, or other parameters as well. If my
performance test identifies 200 watts as my endurance performance zone, do we think that for the next
few weeks 200 watts will realistically be the same performance from day to day. Objectively of course,
200 watts will always be 200 watts, but everyone knows that if you put two different athletes on a bike
and tell them to ride at 200 watts this performance will be easier for one athlete and more difficult for
the other physiologically even thought objectively they are both pushing 200 watts. So we accept that
200 watts is a different physiological performance in an inter individual level. The question is then can
200 watts be a physiologically different performance in an intra-individual level. As already alluded at,
this is absurd and every athlete has had day where he or she feels the same objective performance is
more or less strenuous; physiological testing confirms this where intra-individual depending on
numerous different parameters, thresholds, training zones, and so on will change in regard to an
objective value of performance such as power. Accepting this it does not make sense to strictly train
with my 200 watts regardless of daily or weekly changes. All this points in one direction; in training
adaptions are needed to optimize training. In every training an athlete and coach needs to gauge his or
her performance and then decide how to proceed. In order to do this, you need a tool that will give you
live physiologically relevant information. For both the overlap between diagnostics and training, and for
in training adaptions the Moxy Monitor is the perfect tool.

Conclusion: Please apply these points to your Moxy HIT training. Even if you have completed a HIT
assessment that identifies an athlete’s desaturation time as 20 seconds, and his resaturaiton time as 40
seconds, or resting SmO2 as 65% and minimum SmO2 as 20%, make sure that you consider daily
variations and use the Moxy to optimize this. If large variations between daily training and your
assessment are taking place them a few should be considered. Perhaps the assessment was a one daily
anomaly and you should re-assess. If regular training is very similar to the assessment, but then a single
day is far off, there may be fatigue factors to consider; maybe you should skip this training. If over
several trainings you see a shift in values you may be following training adaptions, and it could be time
for a structured re-assessment.

pRp Assessment

The pRp or performance recovery profile uses the Moxy HIIT process, but eliminates the need for every
athlete to use a Moxy directly. This sacrifices efficiency and effectiveness of highly individualized training
for simplicity and financial ease. A coach, trainer, or athlete needs to make a cost-benefit analysis when
deciding on the extent to which he or she wants to apply Moxy to daily training. The pRp does the same
30-minute assessment identified earlier to assess individual physiological limitations. This way the
athlete again gets information about training emphasis. Then a simple temporal and performance
analysis is made to determine the intensity of different HIIT variations, and time needed for activation
and recovery. As you can see in the chart below, an analysis of performance versus time is made during
the SmO2 range. For short sprint interval bouts, the SmO2 range takes place under a higher intensity
performance but during a short time interval. During longer intervals the SmO2 range takes place during
a lower intensity performance but then during a longer time interval. Secondly, you can see the time
needed for SmO2 to recover back to bassline or hyperemia, as described in the training process earlier.
This simple analysis then gives an athlete an insight into HIIT interval length for varying HIIT forms,
recovery duration, and performance for different HIIT forms. This is a simplified approach to using Moxy
for HIIT training, as it resorts back to physical time parameters rather than true physiological feedback.
For best results we recommend using a Moxy in every training.

Quesntions and answers provided by pRp assessment for HIIT training

1. How long should my intervals be?

 a. First determine what type of interval you are doing: local O2 dependent, local O2
independent, or systemic.
b. Measure time interval fro SmO2 range for the chosen interval type
i. Example 1: If your goal is a local O2 dependent sprint interval you would look at
the SmO2 range of the three sprint intervals and calculate the time needed for
this range of SmO2 decrease, for example 20 seconds and this would be your
interval during length.
ii. Example 2: If your goal is systemic HIIT you would look at the SmO2 range of the
higher intensity 5-1 intervals and calculate the time needed for this range of
decrease, looking for an intensity that will give you a time frame of 3-5 minutes
to complete the given SmO2 range.

2. How Long should my recovery duration be?

a. First determine what type of interval you are doing: local O2 dependent, local O2
independent, or systemic.
b. Measure time interval fro SmO2 range for the chosen interval type
i. Example 1: If your goal is a local O2 dependent sprint interval you would look at
the SmO2 range of the three sprint intervals and calculate the time needed for
this range of SmO2 increase back to baseline, for example 20 seconds and this
would be your recovery duration.
ii. Example 2: If your goal is systemic HIIT you would look at the SmO2 range of the
higher intensity 5-1 intervals and calculate the time needed for this range to recover
back to baseline. This can be active or passive recovery, with there being
advantages an disadvantage in using one or the other.
Quick Overview Process

Quick Overview Training