}

Stadium Sprint Training Plan: Day 23 - HIIT

By
·
Stadium Sprint Training Plan: Day 23 - HIIT
Presented by Spartan Training®

When in a tapering or active rest phase,  you do not want to drop your intensity in training, just your volume. You must still push yourself to a similar level as you intend to race.

For today’s High Intensity Interval Training (HIIT), we will be decreasing the number of rounds that we perform, but we do not want to decrease our rest interval. This will continue to stress our aerobic threshold, but it will not tap into the cardio reserves that you are building up for race day.

For everyone who is planning to run this weekend, today will be your final chance to work repetition-based obstacles. At the Spartan Race Stadium Series, these include the slam ball (15lb for women, 25lb for men), box jumps, and weighted jump rope. Challenge yourself with a circuit including these three exercises. This little refresher will pay out greatly on the stadium series course.

Warm-Ups

Dynamic Warm Up

Main Set

5 Minute Jog

18 Rounds

  • 30 Seconds of Sprints* (8-9 RPE)
  • 15 Seconds of Rest (0-2 RPE)

2 Minute Jog

*Sprints is a relative term for max cardio of your choosing

Cool Down

Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness. Depending on what form of HIIT you did, your muscle tightness may vary. Use soreness and body aches as a guide to find the right muscle groups to release.

Ready for tomorrow?

Spartan Stadium Sprint Plan: Day 24

Start Stadium Sprint Training Plan from the beginning? 

Spartan Sprint Training Plan: Day 1

Subscribe to the Spartan Workout of the Day to get your week of workouts and a featured exercise sent to your inbox each week.

Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.