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“Endurance work is a necessary part of your training,” says SGX L2 coach Chris Anne. Fortunately for Spartans, endurance training doesn’t equal slow, steady-state workouts.
“I hate steady-state cardio,” Anne says. “It’s so boring! And since sport-specific training is ideal, steady-state cardio isn’t what I spend time doing.”
So how do you build endurance and your aerobic stamina without slogging on the trail for hours on end? With timed running intervals.
More WODs This Week: The Ultimate Sprint Workout to Increase Your Cardio Threshold
Alternating between timed bouts of work and rest, timed running intervals are all about training your body to go harder, longer. And, by focusing on longer work intervals (these aren’t short sprints!) they can improve your aerobic endurance in a big way.
Featured Gear: Spartan Craft RD Pro
This WOD features the Spartan Craft RD Pro by Craft. Designed specifically for obstacle course racing, it will help you attack any obstacle that's in your way. Plus, it provides top-class traction to support your training on any terrain and amp up your effort to max your aerobic capacity.
4 Timed Running Intervals to Boost Endurance and Stamina
Get started with these four timed running intervals from Anne: Perform them back to back, resting 2 minutes between each interval.
Run for 5 minutes at max effort and then rest for 2 minutes and 30 seconds. Repeat for a total of 3 rounds.
Row on the cardio rower for 3 minutes at max effort and then rest for 90 seconds. Repeat for a total of 3 rounds.
Cycle for 1 minute at max effort and then rest for 1 minute. Repeat for a total of 5 rounds.
Do burpees for 1 minute (AMQRAP) and then “rest” for 1 minute by doing a carry (farmer’s, suitcase, bucket, sandbag, etc.) or dead hang. Repeat for a total of 5 rounds.