4 Timed Running Intervals to Better Performance Overall

4 Timed Running Intervals to Better Performance Overall

Build strength, stamina, stability, and power with our Spartan-approved quick-hit Workout of the Day, NEW each week. Our SGX coaches share their favorite go-to exercises and workout gear to blast your bod and improve performance — without fail. Click here to view our complete workout database.

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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.”

Related: Sandbag Burpees: 10 Minutes to Build Muscle and Burn Fat On the Go

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.  

Related: The No-Equipment-Needed Workout to Build Muscle and Burn Fat

Featured Gear: Spartan Craft RD Pro

How to choose running shoes

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.

Interval 1

Run for 5 minutes at max effort and then rest for 2 minutes and 30 seconds. Repeat for a total of 3 rounds. 

Related: The 15-Minute Plyo Box Bodyweight Workout to Up-Level Your Lifting Game

Interval 2

Row on the cardio rower for 3 minutes at max effort and then rest for 90 seconds. Repeat for a total of 3 rounds.

Interval 3

Cycle for 1 minute at max effort and then rest for 1 minute. Repeat for a total of 5 rounds. 

Related: 4 Essential Bodyweight Exercises You've Probably Never Tried

Interval 4

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.

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