Use the FITT-VP principle to plan your workouts

The Frequency, Intensity, Time, Type, Volume, and Progression (FITT-VP) principle is a guideline for creating your physical training plan. It outlines the major elements of your PT plan to include the frequency, intensity, time, type, volume, and progression. 

FREQUENCY is the number of sessions you exercise in a week. The recommended resistance training frequency is 2–3 days per week targeting all major muscle groups, depending on your goals. For more information, read HPRC’s “Choosing the right exercises to optimize your resistance training.” The recommended anaerobic-endurance training frequency is 1–2 sessions per week with at least 48 hours of recovery between sessions. The recommended aerobic-endurance training frequency is 3–4 sessions per week. 

INTENSITY is how hard you’re working during the exercise. For resistance training, intensity is a percentage of your 1-repetition maximum (1RM) for that exercise. 1RM is the highest amount of weight you can lift one time while keeping proper form for that exercise. For anaerobic and aerobic endurance training, intensity is a percentage of your maximum heart rate (MHR). You can calculate your estimated MHR using the formula: 220 minus your age. 

TIME is the length of each exercise session. For resistance training, time generally depends on your exercise goals and your work:rest ratios. Work time is the length of time you’re doing the exercise and rest time is the length of time you take a break after completing the exercise. So, your work:rest ratio is the comparison between how much time you’re doing an exercise and how much time you rest between reps or sets. For resistance training, the "rest" part of the work:rest ratio refers to the rest after a set of reps. For aerobic- and anaerobic-endurance training, the "rest" part of the work:rest ratio refers to the rest after a repetition. Rest time varies depending on the fitness component you’re training. For example, with anaerobic- and aerobic-endurance training, your session length varies based on your current physical fitness level, goals, and the type of session you’re training. Proper work:rest ratios should be included in every session. 

TYPE is the exercise selected for each set in the session. For resistance training, exercises fall into one of these categories: 

• lower-body push or pull 
• upper-body horizontal push or pull 
• upper-body vertical push or pull
• anti-rotational
• rotational 

Include movements from all of these categories in your training program to provide balance and variation. Resistance-training type also covers what you use to exercise, such as resistance bands, cables, free weights, and bodyweight exercises. For anaerobic- and aerobic-endurance training, it’s important to include a variation of exercises to reduce risk of injury. Your current physical fitness, goals, and any injuries you might have determine your exercise selection. 

VOLUME is the amount of exercise in a session. For resistance training, volume is the number of repetitions multiplied by the number of sets for each exercise in the session. For example:

• Rep x set = volume
• Squats, 10 reps for 3 sets 
• 10 x 3 = 30 
• You can then add up the total volume for all exercises you completed in that session. 

For anaerobic- and aerobic-endurance training, volume is the total distance in miles or meters for that session. To calculate total distance, multiply the number of sets times the distance. For example:

• Sets x distance = volume
• 3 sets of 400-m sprints 
• 3 x 400 = 1200 m 

Your total weekly volume for each component (resistance training, anaerobic-endurance training, and aerobic-endurance training) can be calculated by adding up each session’s volume for the entire week. Add up like measurements (number of sets + number of sets or distance + distance). For example:

• Day 1 (m or reps) + day 2 (m or reps) = total weekly volume (m or reps)
• 1000 m + 1600 m = 2600 m
• 90 reps + 90 reps + 60 reps = 240 reps

PROGRESSION is how the training program becomes more challenging over time. Progression is increasing frequency, intensity, time, type, or volume of your exercise. When you increase frequency, your weekly volume also increases. Tracking your weekly volume for resistance training, anaerobic-endurance training, and aerobic-endurance training will give you the information you need to properly progress your program over time. 

For resistance training, there are a couple of options to progress the type of exercise. One option is to choose an exercise where the load distribution is slightly different. For example, change a goblet squat to a front squat. The second option is to change the exercise by increasing the difficulty or range of motion required. For example, change a split squat to a rear-foot elevated split squat. For more information read HRPC’s “Guidelines to progress your physical training over time.” 

Combining all of these elements together to build a training program requires planning. For information on how to develop a long-term program, read HPRC’s “Military workout planning for beginners” or “Plan your workouts with block periodization.”

This chart shows the FITT-VP crosswalk for each physical fitness domain and a corresponding HPRC article with more information.