You know those workouts where you're breathless, drenched, and feel like you left it all on the floor? Those are what we call A-Workouts: the high-intensity sessions where your heart rate soars to 80–95% of its max (Zone 4 or 5). Think sprints, HIIT, heavy lifting, or an intense run that leaves you out of breath.
These workouts are powerful tools for building cardiovascular strength, increasing lung capacity, and strengthening skeletal muscles. They're also incredible at triggering your body's stress response.
But here's the catch: when overdone, these stress-inducing workouts can backfire, leading to burnout, hormonal imbalance, and adrenal fatigue.
Your body thrives on balance, not burnout.
That’s why A-Workouts should make up just 20% of your weekly training, not the whole schedule. Their intensity demands serious recovery time, ideally 1–2 days between sessions, so your muscles can repair, rebuild, and return stronger.
If you want to incorporate some kind of movement practice into your day (which you absolutely should), opt for a long walk or a yoga/pilates class on those days when you aren’t pushing your heart rate to the max.
Plus, these workouts torch through your glycogen stores, especially in your fast-twitch muscle fibers. That means post-workout recovery fuel is non-negotiable. Reach for a combo of protein and simple carbs to help your body bounce back.
Make your A-Workouts count, don’t let them count against you.
