‘Guard’ Workout: Can a Lifeguard-Specific High-Intensity Functional Training Reflect Rescue Demands?

Objectives: In lifeguarding, when prevention fails, rapid and safe rescue is essential to prevent submersion and enable appropriate care. These operations demand high physical fitness. High-Intensity Functional Training (HIFT), such as CrossFit®, has become a widely used training model. This study examined the integration of HIFT into lifeguard training to enhance preparedness for aquatic rescues. The aim was to analyse the external and internal load generated by a lifeguard-specific HIFT protocol and to assess its utility both as a training method and as a fitness evaluation tool. Methods: Twenty-seven lifeguards completed a 15 min HIFT protocol in an AMRAP (As Many Rounds As Possible) format with four stations: running, swimming with a tow, victim extraction, and cardiopulmonary resuscitation (CPR). Variables measured included time per round (TRound), number of completed rounds, maximum and average heart rate (MaxHR, AvgHR), post-exercise blood lactate, rating of perceived exertion (RPE) per round and overall, and CPR quality (Q-CPR). Results: TRound ranged from 238 to 268 s, with significant differences between consecutive rounds, though remaining at submaximal levels. Most participants (74%) completed three rounds, and none completed four. AvgHR was 164 bpm (82% of MaxHR). RPE increased significantly across rounds (p < 0.001), reaching 9 post-AMRAP (p < 0.001). Post-AMRAP blood lactate was 15.50 mmol/L (p < 0.001), indicating high physiological stress. Despite accumulated fatigue, Q-CPR remained consistently high, ranging from 86% to 94%, with no significant differences across rounds. Conclusions: The results of this pilot study suggest that physically active lifeguards can sustain a controlled, high-intensity effort at submaximal heart rates and high perceived exertion without compromising CPR quality. These preliminary findings support the feasibility and potential utility of a lifeguard-specific HIFT programme structured as an AMRAP for high-intensity training and ecological fitness assessment in rescue-specific conditions; formal validation studies are needed before broader recommendations can be made.