Spartan Beast Training Plan: Day 16 - HIIT

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Spartan Beast Training Plan: Day 16 - HIIT
Presented by Spartan Training®

We’ve worked our lead up to a sprint, we’ve worked coming out of a sprint; today, we train longer-duration sprints. Use this workout to maintain different intensities for equal durations of time. You will be given a minute to build up speed to your spint, one minute to hold your sprint speed, and one minute to adequately decrease your speed without dropping into a rest interval. This workout will train you to push yourself further and longer while also increase your cardiovascular capacity.

Warm-Ups:

Dynamic Warm Up

Work Out:

5 minute jog (6-7 RPE)

24 Rounds:

  • 1:00 Jog (7-8 RPE)
  • 1:00 Sprint (9 RPE)
  • 1:00 Jog (7-8 RPE)
  • :30 Rest (0-3 RPE)

Finishing with one final sprint interval instead of rest

2 minute cool down jog (7 RPE)

*Sprint and Jog is a relative term. Perform any cardio that can be done at as a sprint and as a steady state level. On your rest, you can come to a complete rest or you can challenge yourself to maintain a walk/ slow pace.

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Ready for tomorrow?

Spartan Beast Training Plan: Day 17

Start from the beginning? 

Spartan Beast Training Plan: Day 1

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Megan Beck

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.