- EquipmentNone
- PatternCardio
- Repsheld for time
Warm up thoroughly with easy jogging and a few faster strides, on a flat surface with room to run.
First cueDrive the knees and arms.
How to do the Sprint Intervals
Set up. Warm up thoroughly with easy jogging and a few faster strides, on a flat surface with room to run.
- Sprint hard for the work interval.
- Walk or jog easily for the recovery interval.
- Repeat for the planned number of rounds.
- Cool down with easy jogging or walking.
Form cues
- Drive the knees and arms.
- Stay tall.
- Stop the session when your speed drops off clearly.
Common mistakes
- Skipping the warm-up.
- Cutting the recoveries short.
Take care. Warm up well before the first sprint, and build up the number of sprints gradually over weeks.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
On the way: Quads, Hamstrings and Glutes.
Track it in StatBlockFit
In the StatBlockFit app the Sprint Intervals is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Sprint Intervals?
Set up: Warm up thoroughly with easy jogging and a few faster strides, on a flat surface with room to run. Steps: 1. Sprint hard for the work interval. 2. Walk or jog easily for the recovery interval. 3. Repeat for the planned number of rounds. 4. Cool down with easy jogging or walking. Form cues: Drive the knees and arms. Stay tall. Stop the session when your speed drops off clearly. Common mistakes: Skipping the warm-up. Cutting the recoveries short. Take care: Warm up well before the first sprint, and build up the number of sprints gradually over weeks.