HIIT – High Intensity Interval Training

VO2 Max - the maximal oxygen uptake or the maximum volume of oxygen that can be utilized in one minute during maximal or exhaustive exercise. It is measured as millilitres of oxygen used in one minute per kilogram of body weight.

VO2 max (or maximal oxygen uptake) is one factor that can determine an athlete’s capacity to perform sustained exercise and is linked to aerobic endurance. It is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness. It is often called aerobic capacity. It is dependent upon the specific activity since the amount of oxygen that can be transported and utilized for one activity may be different than another. So an athlete's VO2 max will be different for running versus cycling.

Lactate Threshold - A point during exhaustive, all-out exercise at which lactic acid builds up in the blood stream faster than the body can remove it. Lactic acid is a by-product of the anaerobic energy pathway, a process which provides energy to muscles by partially breaking down glucose without the need for oxygen.

Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactic acid build-up reaches a threshold where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete's VO2 max.

Important: It is highly recommend that you seek expert medical advice before commencing any exercise routine. This training program should be considered as a guide only and should be adapted to meet your own individual requirements and current level of fitness.