F.I.T.T. Principle


  • Aerobic: Four times per week for 20-60 minutes varying the mode at least two times per week
  • Anaerobic: Two to four times per week concentrating on full body workouts that incorporate plyometrics, weight training, circuit training, large muscle groups, running stairs at Red Rocks Amphitheater at max speed then rest and repeat
  • Frequency: Recommend working out four to six days per week
  • High Intensity Example: Running for 20 minutes at 80% of max heart rate and not being able to talk or carry conversation; lifting - doing three sets of push-ups for max reps and speed for 30 seconds
  • Intensity: How hard a person is working during exercise, which can be monitored using heart rate or rating of perceived exertion; recommend alternating high intensity and low intensity workouts
  • Low Intensity Example: Running 45 minutes at 60% of max heart rate and being able to carry normal conversation; lifting – doing five sets of 15 push-ups with 90 second rest period between sets
  • Time: Recommend that you vary duration of aerobic workouts every other day; for example, on long aerobic days mix workouts with short core workouts; on short high intensity aerobic days mix with longer weight training bouts using primary muscle groups; the key is to mix up workouts to prevent repetitive motion injuries, muscle specificity adaptation, and boredom
  • Type: Mode of activity - Activities that are continuous, rhythmic, and use large muscle groups are considered aerobic; recommend alternating modes of activity such as:
  • Aerobic classes
  • Biking
  • Boxing
  • Circuit training
  • Elliptical
  • Hiking
  • Rowing
  • Running
  • Running Red Rocks Amphitheater
  • Running stairs
  • Stepmill
  • Walking on incline
The key is to consistently do a minimum of two high intensity and two low intensity aerobic training days each week when preparing for the fire service. The same principal applies for anaerobic activity ensuring you alternate modes and intensity two to four times per week.