Sprint interval training

You’ve probably heard of interval training – workouts in which you alternate periods of high-intensity exercise with low-intensity recovery period. This type of exercise increases fitness and burns more calories over a short period of time than doing the same thing for your entire workout. High-intensity exercise is activity performed at 8-10 RPE (rated perceived exertion) or 90-95% of your maximum heart rate.

You can achieve interval training using various mode (running, biking, rowing, stepper), but for this article, I want to discuss running sprint intervals.  Before I start, it’s important to state that interval training is tough. If you are new to running, you should spend a few weeks building your stamina with cardio workouts before adding interval training to your routine.

Be sure to include a warm-up and a cool-down.  To increase intensity, adding an incline is safer for your joints than running all out.  Do 15-60 second sprints with 1-4 minute recoveries. The shorter the sprint, the shorter the recovery time between sprints.  Start with at least four minutes total sprint time during a workout and no more than ten minutes.  Perform sprint interval training once or twice a week with at least 48 hours between these workouts.

Example workouts:

  1. 30 seconds sprint/90 seconds recover
  2. 30 seconds sprint/60 seconds recover
  3. 30 seconds sprint/30 seconds recover
  4. 30 seconds sprint/30 seconds recover,  1 minute sprint/1 minute recover, 2 minutes sprint/2 minutes recover, 4 minutes sprint/4 minutes recover, 2 minutes sprint/2 minutes recover, 1 minute sprint/1 minute recover,  30 seconds sprint/30 seconds recover







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