Tempo Intervals

6 × 90s hard / 90s easy. Hard means you can speak three words, not a sentence.

Difficulty 3 of 59.2 METs · Vigorous

Equipment

No equipment needed

Muscle groups worked

Glutes
Calves
Core

What it buys you

The single largest lever on Session Quality: it trains the surge-and-recover pattern that pushes a session above the 6.0-MET line and keeps it there.

Capacity trained

Endurance. Aerobic capacity and vascular function. The single best-evidenced physical input to sexual performance.

Train it · Deep Base Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Tempo Intervals at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	132 kcal	264 kcal	396 kcal	594 kcal
Female reference · 68 kg	109 kcal	219 kcal	328 kcal	493 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 58

It serves Seated Astride, Standing, Kneeling, Elevated / Bridged and Lifted / Carried. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.