What is Chilli H1:1T?

What actually is HIIT?

Let’s break it down into two sections: “High Intensity” and “Interval Training”.

The intensity of a session like this is personal to the individual. Specifically, its referring to what happens to your heart rate as you partake in cardiovascular exercise. As you exercise your heart rate increases to pump more oxygenated blood to the muscles. The blood also removes the waste products (carbon dioxide and lactic acid) from the muscles which have been produced as a by-product of energy production.

Essentially, the harder you work the faster the heart beats.

The fitter you are (the stronger and more efficient your CV system), a more intense session is required to raise your heart rate. Of course, the opposite is also true!

So, cardiovascular exercise is about improving the strength and efficiency of the heart (cardio) and the blood vessels (vascular).

Generally speaking, there are two ways to do this:

  1. Steady-state exercise
  2. Interval Training

Both are legitimate forms of improving your CV fitness but there’s one key thing that separates the two – TIME.

Research has show that Interval Training is just as effective, if not more effective than steady-state exercise and can be done in significantly less time.

For example, in this study it was shown that just 5 x 30 second sprints on a bike (with 4.5 minutes rest in between) was as effective as 40-60 minutes of medium intensity work on the bike – That’s just 2.5 minutes of work!

What’s involved in a Chilli H1:1T session?

It’s a 55 minute session with a Personal Trainer with the goal of guiding and motivating you through a series of cardiovascular exercises, designed based on your current level of fitness.

The session is completed wearing an exercise tracker, so we can accurately track your heart rate and effort levels as you move in and out of the optimal fat-burning zones.

We use a piece of technology called MyZone, which identifies adapts and rewards those zones and displays information in five simple colour coded tiles based on your intensity. The more effort you put in the higher your zone and the more MyZone effort points you earn!



MyZone effort points are like a golf handicap on your fitness, earning these points you can turn Fitness into a fun and exciting game. Not only does MyZone track your heart rate, activity time and calories burned, but it is simple to use and easy to understand. MyZone has bluetooth and built-in memory, as well as the versatility to stream live stats to your smartphone.



Unlike some other trackers you can trust MyZone for accurate effort readings no matter what form of exercise you choose – boxing rowing, cycling running or strength training – you can be confident that all your hard work is rewarded!

With MyZone, physical activity is no longer shrouded in mystery. With real-time feedback we’re going to increase motivation and skyrocket accountability and in the end that means seeing results.


All services are provided by instructors on a self-employed basis.

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