Strength
Run - Interval Training
A high-intensity approach to cardiovascular conditioning designed to build explosive lower-body power and endurance.
How to perform.
Follow the sequence — setup is half the lift.
Begin with a five-minute light jog to increase blood flow and prepare your joints for higher intensity.
Accelerate to a sprint speed that represents roughly 80 to 90 percent of your maximum effort for the specified duration.
Maintain a tall posture with eyes forward and drive your knees upward while pumping your arms in sync with your stride.
Transition immediately into a recovery period consisting of a slow walk or complete rest to allow your heart rate to drop.
Repeat the alternating cycle of high-intensity work and low-intensity recovery for the desired number of rounds.
Finish the session with a five-minute cool-down walk to prevent blood pooling and facilitate recovery.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shortening the recovery periods before the heart rate has sufficiently stabilized.
- Heel striking heavily which increases impact stress on the knees and ankles.
- Leaning too far forward or arching the back excessively during the sprint phase.
- Starting at a maximum sprint speed that cannot be maintained for the full interval.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.