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The F.I.T.T Training Principles

Updated: Apr 9, 2023

When monitoring physical activity OR creating a fitness program, how do you ensure that you are continually challenging and improving your fitness?

The answer is the F.I.T.T Training Principles!

What are the F.I.T.T Training Principles? Elements that we can change to ensure progress. This is also known as progressive overload, the idea that we need to progressively make our training more difficult over time as our body adapts to the workload. This helps reduce performance plateaus and allows improvement to continue. Ps, check out this video to learn how the F.I.T.T principles fall within the S.P.O.R.T principles!

So, what does F.I.T.T stand for?

  • Frequency

  • Intensity

  • Time

  • Type

★ FREQUENCY - "How often"

How many times per day or week are you training?


  • Monday - Rest

  • Tuesday - Training

  • Wednesday - Rest

  • Thursday - Training

  • Friday - Rest

  • Saturday - Game day

  • Sunday - Recovery session

Training frequency = 2

Workload frequency = 3 (Including game day)

★ INTENSITY - "How hard?"

How hard are you working? From 0-100% effort

Measure using:

  • Heart rate:

    • Objective measure

    • 60-80 bpm (beats per minute) = average person resting

    • MHR (Max Heart Rate) = 220 - age

  • RPE (Rate of Perceived Exertion)

    • Subjective measure

    • 0 = resting

    • 10 = most difficult thing you've ever done

★ TIME - "How long?"

How long are you training? Seconds, minutes or hours?


  1. Warm up - 10 minutes

  2. Main session - 40 minutes

  3. Cool-down - 10 minutes

  4. Total = 60 minutes

★ TYPE - "What kind?"

What kind of training are you doing?

  • Anaerobic

  • Aerobic

  • Strength

  • Flexibility

Learn more about Types of Training with this video:

Want to learn more? Check out all PE Buddy's videos

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Thanks legends!

Mr D, your online PE Buddy

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