When creating a SISS protocol follow these guidelines:
- Identify whether you will be continuously training at Moderate Intensity (RPE of 5-7 or roughly 60-70% HRmax for most) or Low intensity (RPE 4 or below or below 60%). Remember the intensity is predicated on the client’s ability levels.
- Watch for Cardiac drift (a slow climb of heart rate as the duration of exercise increases).
- Ideal durations are between 30-120minutes if only training SISS in a given session.
- Choose from the 4 main modalities (Cyclical, PHA, WBI, ADL’s) when designing a workout or section of a workout.