RT24 – What’s it all about?

Well you’ve come this far your next step will be to try an RT24 workout for the 1st time.

Whether you choose to HIIT (high intensity interval training) or HIRT (high intensity resistance training), there are a few things you should be aware of:

It’s hard work

Very hard work. You should aim to be working at 85% max heart rate. This is one of the reasons it is kept as a short workout, so that it is possible to work at those intensities. So be prepared for hard work. But remember hard work pays off.

Max heart rate is very hard to be 100 percent accurate but a good way to figure it out is the Karvonene method:

Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR

E.g. 85% max He for  a 30 year old with a resting or 60 bpm

220-60=160bpm

160×85% = 128

136+60= 196bpm

Most smart watches now come with this feature and it is a great way to keep track of how hard you are working.

You probably will have to stop.

During your RT24 workout you will have to stop, a few times to be honest.  RT24’s workouts are designed to push you to get the results you want. When you feel your muscles cant do any more (overload) that is what we are trying to achieve. One of the benefits is with RT24 you will feel this quickly.

Quality over quantity

This is why we show you the moves from different angles. We at RT24 would much rather you got it right. This is why in our videos we will do the moves with you and show you the next moves coming up.  Always move to your own  range. Obviously the bigger the movement the better.  get your squats deep. The better you move the more muscle fibres you use and the more calories you burn and most importantly your RT24 workout will be more effective.

Suitable for everyone

Whether you are a beginner starting your journey or experienced  athlete you will find the workouts challenging in fact the fitter you get the harder you will find it.

Soreness

After your 1^st few workouts you will experience soreness. This is called DOMS (delayed onset of muscle soreness). Although it hurts it’s very good for you. It will get less and less the more you do RT24 workouts but be aware it could be up to 4 days after your 1^st workout before you feel you can move properly again.

But most of all enjoy it!

RT24 is fast furious and fun. You will be pushed but you will get the results you want.

Ciaran White

Workout Programmer

About Ciaran

Ciaran is one of the founding members of the RT24 Program, as well as programming the workouts. You’ll also see him hosting many of the training videos!