Week 13 Challenge: Sprint Training

Week 13 Challenge: (July 26-Aug 2)

Complete the following workout 3 times this week. {You may want to space these workouts out as soreness may occur :)}...I love this workout!

High Intensity Interval Training: Sprint Interval Workout

This sprint interval workout is a type high intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout. For this workout, you'll have a longer warm up (10 minutes) before going into 4 all-out sprints at a Level 9 on this perceived exertion chart for 30 seconds each. Between each sprint, you'll recover at an easy pace for 4.5 minutes, giving you plenty of time to get ready for the next sprint.

Keep in mind that all-out effort is very challenging, so modify the sprint intervals as needed to fit your fitness level and goals. You can do this workout on any cardio machine (set to manual mode) or with any outdoor activity such as walking, running or cycling. This workout is best for intermediate or advanced exercisers.

Time	Intensity/Speed	Perceived Exertion
5 min.	Warm up at an easy-moderate pace	4-5
5 min.	Baseline: Increase speed gradually to a comfortable, moderate pace	5
30 seconds	Sprint all out as fast as you can	9
4.5 min	Reduce speed to a comfortable pace to fully recover	4-5
30 seconds	Sprint all out as fast as you can	9
4.5 min	Reduce speed to a comfortable pace to fully recover	4-5
30 seconds	Sprint all out as fast as you can	9
4.5 min	Reduce speed to a comfortable pace to fully recover	4-5
30 seconds	Sprint all out as fast as you can	9
4.5 min	Cool down at an easy pace	3-4
Total :	30 Minutes

"Remember that balance, posture and core muscles are the foundation for a good sprinter. Your goal should be to run at a faster speed, while exerting less energy.

Short and fast bursts of running have been proven to be more effective than hour-long jogs. You can't help but all those people that try to get in shape, and start doing long jogs, and six months later, there are no changes in their performance or appearance. Sprint training also saves time that would have been wasted doing traditional exercises." --Wikihow