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ATHLETE'S ADVANTAGE - PERFORMANCE

No matter what level athlete you are, you'll reach your goals with our group fitness classes, training, and tribe philosophy. Our fitness programming follows group based strength and conditioning training similar to what an elite athlete would follow with their coaches and trainers.

Athlete's Advantage - Tonal x HoA

Performance - Overview

The Power HIIT format helps you recruit more muscles in less time, increasing your overall calorie burn and strength development without dedicating hours to training. You’ll also boost your general fitness and cardiovascular function as your heart and lungs become better prepared for the varying demands of this training style with more practice. 

One key reason is that the POWER block better trains type-II muscle fibers, which are responsible for coordinated, explosive movements, boosting your average power. And our data backs this up: Exercises performed during POWER blocks yielded a 33-percent increase in average power compared to the same exercises performed during other parts of the workout. Training explosive muscles in this way improves your athletic reactivity and increases your metabolism throughout the session and beyond.

On Tonal, you’ll get immediate feedback on your performance rep by rep. The power graph will show your power output in real time, while the Form Feedback technology will identify and recommend small improvements in form, technique, pattern, and effort with every exercise. This ensures you learn and master moves quickly, which makes the workout even more efficient because you’ll waste no time or energy on ineffective work. 

Performance - Core Focus & Benefits

The benefits aren’t just purely physical, either. As the Power HIIT workout introduces challenges of varying demands, you’ll develop the mental strength required to put your all into every rep in any condition. Each workout includes a short warm-up to prep your mind and muscles for action. Then you’ll move into three main blocks of work:

AGILITY: The ramp block bumps up the intensity of the workout with compound movements targeting the large, primary muscles and preparing you for the challenges to come in the following blocks.

  • Increase aerobic capacity - interval training boosts cardiovascular fitness just as well as constant steady state exercise
  • Increase muscle endurance - by using higher intensities during the work interval the muscles get more load placed on them causing them to adapt along with the cardiovascular system
  • Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them. Bottom line is you can go longer and faster.

POWER: The power block focuses on lifting with sustained power to build strength endurance. During this phase, you’ll maximize the effort (power) in each rep and maintain that effort through each set.

  • Increase aerobic capacity - interval training boosts cardiovascular fitness just as well as constant steady state exercise
  • Increase muscle endurance - by using higher intensities during the work interval the muscles get more load placed on them causing them to adapt along with the cardiovascular system
  • Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them. Bottom line is you can go longer and faster.

EXPLOSIVENESS: The burn block, which consists of fast-paced HIIT exercises to tap every ounce of energy in reserve, is a high-intensity finisher that increases your time under tension and demands a hard effort, often from accessory muscles that helped with earlier movements.

  • Increase aerobic capacity - interval training boosts cardiovascular fitness just as well as constant steady state exercise
  • Increase muscle endurance - by using higher intensities during the work interval the muscles get more load placed on them causing them to adapt along with the cardiovascular system
  • Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them. Bottom line is you can go longer and faster.

Finally, you’ll perform a short cooldown to lower your heart rate, re-center your focus, and move on with the rest of your day. This block features compound and isolated movements you’re already familiar with so you have the confidence to move with proper form and throw down everything you’ve got. Along the way, your coach will guide you to find your own personal best effort.

Dynamic Warm Up

The ramp block bumps up the intensity of the workout with compound movements targeting the large, primary muscles and preparing you for the challenges to come in the following blocks.

  • Exercise 1: Increase aerobic capacity - interval training boosts cardiovascular fitness just as well as constant steady state exercise
  • Exercise 2: Increase muscle endurance - by using higher intensities during the work interval the muscles get more load placed on them causing them to adapt along with the cardiovascular system
  • Exercise 3: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.
  • Exercise 4: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.
UPPER BODY EXERCISES

The ramp block bumps up the intensity of the workout with compound movements targeting the large, primary muscles and preparing you for the challenges to come in the following blocks.

  • Exercise 1: Increase aerobic capacity - interval training boosts cardiovascular fitness just as well as constant steady state exercise
  • Exercise 2: Increase muscle endurance - by using higher intensities during the work interval the muscles get more load placed on them causing them to adapt along with the cardiovascular system
  • Exercise 3: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.
  • Exercise 4: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.
CORE EXERCISES

The ramp block bumps up the intensity of the workout with compound movements targeting the large, primary muscles and preparing you for the challenges to come in the following blocks.

  • Exercise 1: Increase aerobic capacity - interval training boosts cardiovascular fitness just as well as constant steady state exercise
  • Exercise 2: Increase muscle endurance - by using higher intensities during the work interval the muscles get more load placed on them causing them to adapt along with the cardiovascular system
  • Exercise 3: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.
  • Exercise 4: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.
LOWER BODY EXERCISES

The ramp block bumps up the intensity of the workout with compound movements targeting the large, primary muscles and preparing you for the challenges to come in the following blocks.

  • Exercise 1: Increase aerobic capacity - interval training boosts cardiovascular fitness just as well as constant steady state exercise
  • Exercise 2: Increase muscle endurance - by using higher intensities during the work interval the muscles get more load placed on them causing them to adapt along with the cardiovascular system
  • Exercise 3: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.
  • Exercise 4: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.
Cool Down

The ramp block bumps up the intensity of the workout with compound movements targeting the large, primary muscles and preparing you for the challenges to come in the following blocks.

  • Exercise 1: Increase aerobic capacity - interval training boosts cardiovascular fitness just as well as constant steady state exercise
  • Exercise 2: Increase muscle endurance - by using higher intensities during the work interval the muscles get more load placed on them causing them to adapt along with the cardiovascular system
  • Exercise 3: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.
  • Exercise 4: Increase lactate threshold - this simply means you can tolerate that burning sensations in muscles as they fatigue because you can tolerate the lactic acid that builds up in them.

Performance - Summary and conclusion

High-intensity interval training, or HIIT for short, isn’t just a fitness “fad.” This hard-but-effective style of training has been named one of the top five fitness trends in the world for the past seven consecutive years in an annual survey by the American College of Sports Medicine. 

And for good reason: HIIT works, and it works fast. Research shows that short bouts of intense exercise can improve your cardio capacity, boost your fat-burning capabilities, and even better your cognitive function in less time than slogging through a steady-state workout.

That’s why Tonal created the new Power HIIT workouts. By using HIIT principles and pairing them with your power and range of motion insights found only on Tonal, these workouts coach you to put more effort, intensity, and intent into your training to yield greater results over time. By leveraging this smarter way to train, you can consistently nail down new personal records, unlock training achievements, and push past plateaus. Here’s everything you need to know about the new Power HIIT classes.

Tonal x HoA Athlete Advantage Series

Our Tonal and HoA teams collaboratively drives Athlete performance innovation and experiences for athletes at any level to achieve their goals. Together, our coaches, trainers and industry leading experts have produced our Athlete Advantage series to provide insight and information to get maximum results.

Athlete's Advantage - Tonal x HoA

Performance
Activation
Strength
Speed
Power
Mobility
Acceleration
Recovery
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