Beep-HiiT (Level and Shuttle Structure)

In Beep-HiiT workouts certain levels are repeated in a particular sequence.  Note that the number of shuttles in each level is the same as Beep-Standard.  For example, level 1 has 8 shuttles and level 11 has 12 shuttles in both the Standard and HiiT workouts.

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Below are figures for the Beep-HiiT workout named HT01, for both a 10-metre shuttle and a 20-metre shuttle.

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The workout begins at level 5 and every second level is skipped up to and including level 17.  After that, there is an alternating sequence of intense running (levels 19 and 20) and recovery periods (level 13).