Welcome to the HIIT section of Edge.
This part of your plan is all about helping you feel fitter, faster, and more capable - especially if you’re training for events that mix strength, speed, and endurance. Whether you're working towards a Hyrox, a 10K, or just want to build all-round fitness, HIIT will push you in the right ways (and leave you feeling strong after).
Here’s what it actually includes:
What is HIIT Training?
HIIT stands for High-Intensity Interval Training - short bursts of effort followed by short recovery windows. It helps you build endurance, power, and resilience in a way that’s quick and effective, and pairs perfectly with running and strength work.
At Edge, our HIIT sessions combine cardio machines, functional movements, and circuits that mimic real-life challenges - so you’re ready for whatever you’re training for.
What You’ll Be Doing
1. Erg Workouts (Row, Ski & Bike)
Why it’s in your plan:
Boosts endurance and full-body cardio using machines like the ski erg and rower.
Examples:
Rowing sprints, ski intervals, time-based efforts.
How it helps:
Great for building engine capacity, improving breathing under pressure, and strengthening upper and lower body at once.
2. Functional Strength
Why it’s in your plan:
Builds real-world strength and muscular endurance with movements that feel useful.
Examples:
Sled pushes, farmer’s carries, weighted lunges.
How it helps:
Preps you for race-day challenges and tough training days - stronger legs, better posture, and more grit.
3. Plyometrics & Agility
Why it’s in your plan:
Sharpens speed and power, so you can move quicker and react faster.
Examples:
Box jumps and burpees.
How it helps:
Improves explosiveness, coordination, and confidence in fast-paced workouts or races.
4. HIIT Circuits
Why it’s in your plan:
Builds both aerobic and anaerobic fitness through short, intense work.
Examples:
Bodyweight circuits, kettlebell swings, burpees, sled work.
How it helps:
Pushes your limits, helps your body perform under fatigue, and builds mental toughness.
Why HIIT Matters
HIIT isn’t just about sweat - It complements your running and strength work by improving how efficiently your body uses energy, recovers, and moves through space. If you want to feel fitter across the board, this is where that happens.
Getting Started
Log into your Edge account and head to your plan
Look for HIIT sessions in your weekly schedule
Track how you’re feeling - energy, recovery, and performance will all improve over time
Adjust if needed - too hard or too easy? You can tweak your schedule or message the team
Need Support?
We’re here for you. If anything in your plan feels unclear or too much, drop us a message via in-app support or email support@findyouredge.app. You can also check out more articles in the Help Centre.