Rep The SetHigh Knees: pace by band
Running on the spot with intent. High knees price like a fast movement because each rep is a single stride, but the standard decides everything: knees actually at hip height is a different exercise from a light jog with ambition. They spike heart rate faster than almost anything without load.
The numbers
High Knees is classed fast (short range and little or no load, so cadence is the whole game), which puts a 0.6x multiplier on the base rep rate. That works out to:
| Band | Seconds per rep | Reps per minute | 10 reps | 20 reps | 30 reps | 50 reps |
|---|---|---|---|---|---|---|
| Beginner | 1.80 | 33 | 0:18 | 0:36 | 0:53 | 1:29 |
| Advanced | 1.44 | 41 | 0:14 | 0:28 | 0:43 | 1:12 |
| Elite | 1.20 | 50 | 0:12 | 0:24 | 0:36 | 1:00 |
A band is a pace, not a verdict: finishing at the Advanced line means you moved at that rate on that day. The rates and the class come from the same published config the Rep The Set app computes with, fetched live, so this page and the app cannot disagree.
Use it
Sketch a whole workout with high knees in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.