Explode Into Shape

Pump up the intensity, not the volume, with this field-tested training plan

Apr 1, 2006
Outside
Outside Magazine

SPRINT 8 IS A 20-MINUTE WORKOUT you can do with any aerobic activity: swimming, running, rowing, cycling—you name it. After a three-minute warm-up, start a series of eight 30-second intervals. Prep your muscles for the pace with the first three, then push yourself as hard as possible through the rest. "If you can keep charging past 30 seconds, you aren't trying hard enough," says Sprint 8 creator Phil Campbell.

Between each sprint, slow to an easy pace for 90 seconds, to fully recover for the next one. Finish with a couple minutes of easy work.

For the best results, do a series every other day so your body has time off. If you don't currently have an exercise routine, Campbell suggests you start with at least three weeks of moderate sprints to strengthen your joints' connective tissue and to prep the muscles for full-bore exertion.

Filed To: Strength and Power Training, Endurance Training
From Outside Magazine, Apr 2006

More at Outside

Elsewhere on the Web

Comments

Not Now

Get tips. Get stories. Get fit.

Looking for the best in fitness? We got you covered.

Thank you!