As both a strength and an endurance athlete, a Spartan needs to train her cardio base in multiple varieties to find success on and off the course. High Intensity Interval Training (HIIT) is an ideal training method for any type of athlete.

Today's high-intensity interval workout is designed to push your cardio threshold outside of its comfort zone while also preserving your muscle to maintain success with whatever obstacle you come upon. By performing sprint intervals, your body is learning its capabilities to push through the sprints between obstacles. HIIT is crucial in developing the most successful of Spartans.

For this workout, you can utilize any form of cardio you have access to. This could range anywhere from jumping jacks or burpees, to battle ropes or stair/ hill sprints, or track/ treadmill sprints or jump rope. I always enjoy working bewteen multiple types of activity to keep my heart rate guessing and to prevent boredom. Have fun with this. This is your day to play. Aroo!

Warm Up:

Dynamic Warm Up

Main Set: 

5 Minute Jog

20 Rounds

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

(What's 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 Sprint Training Plan: Day 3

Start from the beginning? 

Spartan Sprint Training Plan: Day 1

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