Day 12 – HiLo40 – Sprint Level

“Survival can be summed up in three words – never give up. That’s the heart of it really. Just keep trying.”
– Bear Grylls

Today’s workout is called HiLo40. This session is designed to improve your endurance, aerobic power and fuel economy. First we partially deplete your body’s carbohydrate stores with 10 minutes of sprint work (Hi), in turn, forcing your body to use more fat as a fuel during the Lo portion of the workout, a 30 minute run at your race pace. Training in this way builds fitness faster than either Hi or Low training by themselves.


Dynamic warm-up – 3 movements x 3 at 25 yards each

Main set:

50-meter uphill terrain sprints, walk to start. Repeat for 15 minutes.
10 burpees
Trail Run 30 minutes in Zone 2.

Cool down:


Sprint Level: Sandbag Required

Wod-Level-Sprint See the: Super Level WOD Beast Level WOD Trifecta Level WOD

Start at Day 1

Joe Di Stefano

Joe DiStefano, "Joe Di", is the Fitness & Training Director at Spartan Race and is the Project Manager of the Spartan Coaching program. For more information about Joe, plus all his updates on training, fitness, nutrition, and longevity, Follow Joe Di on Facebook! AROO!

Joe Di Stefano - Fitness Blogger - Spartan Race

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