Super Spartan Training Plan: Day 23 - HIIT

Super Spartan Training Plan: Day 23 - HIIT
Presented by Spartan Training®

How has your cardiovascular training been feeling? Is it becoming easier to breathe?

Today, we are still continuing to work our High Intensity Interval Training (HIIT), but we are dropping down our length of sprints and increasing our rest. Don’t let this fool you though, Spartan. With the increase in rest, I want you to challenge yourself to keep the same sprint speed, or possibly increase that pace. You are now given more time to rest which allows your energy systems to be better recovered for your work periods. This is your last day of HIIT in this phase of training. Make the most of it.


Dynamic Warm Up

Main Set:

5 minute jog (6-7 RPE)

24 Rounds:

  • :30 Sprint (7 RPE)
  • :30 Jog (4-5 RPE)
  • :45 Rest (0-3 RPE)

Finishing with one final sprint interval.

2-minute cooldown jog (6 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

Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness. Depending on what form of HIIT you did, your muscle tightness may vary. Use soreness and body aches as a guide to find the right muscle groups to release.

Tomorrow’s workout: Day 24

Start from the beginning: Day 1