Spartan Beast Training Plan: Day 23 - HIIT

You’ve worked acceleration. You’ve worked deceleration. You’ve worked your sprint. Today, we’re performing a Fartlek workout. Fartlek workouts include long-duration, continuous (slower) cardio with periods of fast speed work. This workout will help to maintain your cardiovascular base while also pushing you to decrease your pace time for your next race day.

With this workout, there is no “rest” interval. During your “jog” interval, move at a pace where you do not need to stop. Push yourself through. Today’s workout will power you to that Spartan Race Beast finish line.

Warm-Ups:

Dynamic Warm Up

Work Out:

5 minute jog (6-7 RPE)

20 Rounds:

2:00 Jog (7-8 RPE)
:30 Sprint (9 RPE)

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 24

Start from the beginning?

Spartan Beast Training Plan: Day 1

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.