Tuesday 29 August 2006: SPRINT PYRAMID



SPRINT PYRAMID

Today's workout will be tough, but doable. Basic trainees may substitute powerwalking up hills for the sprints if necessary.
  • 5 minutes - Run or Run-walk
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 20 seconds – Sprint
  • 90 seconds – Recovery
  • 30 seconds – Sprint
  • 90 seconds – Recovery
  • 20 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 5 minutes - Run or Run-walk

Post results to Comments.

Two Fascinating Articles on the Aerobic (Endurance) Benefits of Sprint Training
The Surprising Aerobic Benefit of Sprinting
More Research on the Aerobic Benefit of Sprinting

Exerpt:
Summary
Six sessions of 30 second, all-out sprints over a two week period resulted in a doubling of endurance time to exhaustion and an impressive increase in muscle oxidative potential. These results stand in stark contrast to the traditional physiological explanation for the need for a base building phase and also challenge the belief that anaerobic exercise diminishes or negates the positive effects of aerobic training. The 100% improvement in endurance capacity shows that anaerobic training (i.e. sprints) can dramatically improve aerobic capacity and exercise performance in events that are primarily aerobic in nature.

4 comments:

JME said...

Complete

Kirstie said...

I did it. The 30 second sprint at the top was tough.

davidd said...

complete

Mark said...

Complete. What a rush I get from sprinting!!!