Renata Kwiatkowska
Exercise Physiologist
Specialises in aerobic-anaerobic threshold work and how interval structure affects VO2 adaptation over 8–16 week blocks.
Learning Program
High-Intensity Interval Training - structured for real progress
This program covers the physiology, programming, and practical execution of HIIT - from short sprint cycles to sustained efforts like race walking or trekking used as active recovery contrast.
Self-paced access
Online seminars
Certificate issued
Peer discussion
Progress tracking
All Poland access
What this program actually teaches
HIIT is often misunderstood as simply working harder. This program examines the science behind interval timing, recovery ratios, and why effort quality matters more than total duration.
Each module builds on the previous one - you start with energy system physiology, move into protocol design, and finish with periodisation across a 12-week training block. The curriculum treats race walking or trekking as deliberate low-intensity contrast work, not just filler between hard sessions.
Participants access recorded lectures between live seminars, which focus on case analysis and group Q&A. You are expected to apply concepts to your own training context, not follow a single prescribed plan.
The program has been running since 2016 and is updated each cycle based on participant feedback and emerging exercise science literature.
Without structure
Random effort, unclear results
- Training intensity varies without purpose, making adaptation harder to measure
- Recovery periods treated as downtime rather than active low-load work like race walking or trekking
- No framework to adjust volume when fatigue accumulates across weeks
- Hard to distinguish progress from daily fluctuation in performance
With this program
Deliberate intervals, trackable change
- Work-to-rest ratios chosen based on the specific energy system being trained
- Recovery modalities - including race walking or trekking - integrated as part of the training load
- Weekly deload weeks built into the 12-week block to prevent accumulated fatigue
- Clear performance markers at weeks 4, 8, and 12 to assess actual adaptation
Who leads the sessions
Each instructor brings a different angle - physiology, coaching methodology, sports nutrition, and applied movement. They run live seminars and are available for discussion threads between sessions.
Dagmara Wierzbicka
Strength & Conditioning Coach
Focuses on how HIIT protocols integrate with resistance training without creating competing adaptations or chronic fatigue.
Oksana Bilyk
Sports Nutritionist
Covers fuelling strategies for high-intensity work - specifically carbohydrate timing around interval sessions and longer low-intensity efforts.
Marta Szymańska
Movement Analyst
Examines gait mechanics in race walking or trekking as recovery modalities and how movement quality affects readiness for the next hard session.