What percentage of HR%max should individuals aim to achieve during their HIIT "work" cycle?

During high-intensity interval training (HIIT), individuals typically aim to reach around 80% of their VO2 max during the "work" cycle. This intensity is significant because it places the body in a state of high demand for oxygen, promoting cardiovascular fitness and enhancing metabolic health. Training at this level challenges the body enough to trigger adaptations that improve endurance, strength, and overall fitness.

Achieving this intensity helps in maximizing calorie burn and metabolic rate, promoting cardiovascular health, and enhancing athletic performance over time. It’s important to note that while higher intensities, such as 90% or even 100% of VO2 max, can be effective for some trained individuals, the goal of sustained work in a HIIT setting usually centers around that 80% intensity for most participants, as it balances effort with the ability to perform repeated intervals. Thus, the correct choice reflects the recommended target for the majority of individuals engaging in HIIT workouts.