UPDATED: Nov 2020

Has cardio training always been your nemesis? Do you find it boring and redundant? Have no fear, Spartan. With today’s training, we’re going to make our cardio training effective and enjoyable.

Our workout today will emphasize High-Intensity Interval Training (HIIT). With HIIT training, your body learns to push its aerobic threshold while still allowing your body a recovery period. This allows your heart rate to constantly change, improving your cardiovascular capacity. HIIT is a form of cardiovascular training that passes the time rather quickly and actually is a more efficient utilizer of energy.

Fun fact, you will burn more calories after a workout with high-intensity interval training than you would with steady state cardio.

Workout

For this workout, find your nearest track, measure in terms or street lights or city blocks, or head out to your favorite park.

Dynamic Warm Up 800 m Jog Warm Up (6-7 RPE)

Circuit:

100 m Sprint (8-9 RPE) 100 m Skips (7-8 RPE) 100 m Jog (7-8 RPE) 100 m Walk (6-7 RPE) X12 800 m Jog Cool Down (7-8 RPE)

Cool Down

Foam roll any muscles you feel excessive soreness or tightness

Commit in 2018. Download The 2018 Spartan Race Schedule. #noexcuses

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.