Simon Ward, The High Performance Human Triathlon Podcast

Are you ready to HIRT? High intensity training with luxurious rests! * Craig Marker

March 2, 2022

We’ve talked about High-Intensity Interval Training quite a bit on this show and I’m a big fan. I use it regularly myself in all forms of training and I prescribe it for my athletes. I must confess that when I attempt the daddy of all HIT sessions, Tabata Intervals, I feel like my heart is going to explode. The problem for me is that if I try sticking to the exact protocol it's impossible to hold max power for even 1 bout of 20 seconds, never mind 7 more. So I end up adjusting the protocol to something more manageable. Now however I offer you an alternative. High Intensity Repeat Training (H.I.R.T.) which we are going to talk about in today's call with Craig Marker. Craig is a psychologist with a passion for strength training and kettlebells in particular. So in addition to HIRT intervals, we have lots more to talk about including:

  • The origins of H.I.R.T. intervals and why you should try it
  • Learning to love luxurious rest intervals
  • Why too much choice leads to paralysis
  • Kettlebells, greasing the groove, and frequency vs volume in strength training
  • Being anti-fragile

You can follow Craig at the following places:

Website -

Twitter - @antifragileself


Links to some of the discussion topics in the show


Anti-Fragile: Things that gain from Disorder Nasim Nicholas Taleb

Adapt: Why success always starts with failure  Tim Harford

Becoming a Supple Leopard Dr Kelly Starrett

The One Minute Workout  Martin Gibala

Easy Strength Dan John & Pavel Tsatsouline

Simple & Sinister Pavel Tsatsouline

The Paradox of Choice: Why More Is Less  Barry Schwartz 


If you would like to get hold of a list of all the books recommended by our podcast guests, please email


Craig also referenced these research papers:

Craig wrote for StrongFirst ‘Why does exercise make us healthier'

And you can read about the research behind this here:

Metabolic stress-dependent regulation of the mitochondrial biogenic molecular response to high-intensity exercise in human skeletal muscle. The Journal of Physiology


Vince Giuliano -  Grand Unifying Theory of biology health & aging


Craig has also written these articles which you may be interested in

When Too Much Choice is Bad for your Training

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Breaking down the TGU

Train your body to learn holding heavy weights overhead

Greasing the Groove: How to make it work for you


These are a couple of kettlebell exercise videos you might find useful

Waiters walks with Dan John

TGU with Dan John

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