Sprint Interval
Cardio & Conditioning · full · advanced
Start
FinishHow to do it
After a thorough warm-up with build-up strides, run flat out for the prescribed distance driving the knees forward and the arms hard, then walk the full recovery before the next rep.
Muscles worked
Primary: full · Also works: hamstrings, glutes, quads, calves
Equipment
No equipment
Common mistakes
- Sprinting cold — you need at least ten minutes of jogging and three build-up strides first
- Cutting the recovery short, which turns a speed session into a mediocre tempo run
- Reaching the foot out in front of the body instead of striking under the hips
Variations
- 6 x 60m with three minutes walk recovery
- 10 x 100m with 90 seconds recovery
- Flying sprints with a 20m run-in
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
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