4 Timed Running Intervals to Better Performance Overall
“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
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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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