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Sprint-8 Intervals: Turn On Your Afterburners!: Directions: For "Optimal" Results, Follow These Simple Guidelines

This document provides instructions for a sprint interval workout called Sprint-8. The workout involves alternating 30-second sprint intervals with recovery periods to keep the heart rate elevated. This high-intensity interval training is effective for improving fitness and metabolism, which can help with fat loss. The 20-minute workout consists of 8 rounds of a 30-second sprint followed by a 2-minute recovery period. Proper warm-up, cool down, and maintaining heart rate in the recovery periods are emphasized for safety and results.

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2K views1 page

Sprint-8 Intervals: Turn On Your Afterburners!: Directions: For "Optimal" Results, Follow These Simple Guidelines

This document provides instructions for a sprint interval workout called Sprint-8. The workout involves alternating 30-second sprint intervals with recovery periods to keep the heart rate elevated. This high-intensity interval training is effective for improving fitness and metabolism, which can help with fat loss. The 20-minute workout consists of 8 rounds of a 30-second sprint followed by a 2-minute recovery period. Proper warm-up, cool down, and maintaining heart rate in the recovery periods are emphasized for safety and results.

Uploaded by

knowman1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Sprint-8 Intervals

Sprint-8 Intervals: Turn On Your Afterburners!

(Ron Jones, MS, ACSM Health/Fitness Instructor, Corporate Wellcoach)

Background: This is an interval workout which means you will be taking your heart rate from a
quality steady-state heart rate to a much higher interval heart rate. The actual sprint interval is
only 30 seconds in this workout. Interval workouts increase your metabolism which then helps
with fat weight reduction along with increasing your fitness.

Directions: For optimal results, follow these simple guidelines.


Warm-Up: Get moving enough to be ready for a sprint in 2:00!
Sprints: Go as hard as you can without hurting yourself-MAX EFFORT!
Rests: Maintain at least 65-70% of Heart Rate Range which will feel at least
somewhat hard to hard.
Cool Down: Pick a pace that allows you to decrease your heart rate closer to
normal. Rest and hydrate after the cool down if needed.
Modifications: You can always go easier and not do the all-out sprint; however, you
will not get the metabolic benefits at lower intensities. If you need to start at a lower
intensity, this is finejust make sure you eventually get fit enough to do the Sprint-8
like it was designed to be doneHARD!
High-Performance Health in Only 20 Minutes!
TIME INTERVALS
0:00-2:00 Warm-Up
2:00-2:30 Sprint #1
2:30-4:00 Rest
4:00-4:30 Sprint #2
4:30-6:00 Rest
6:00-6:30 Sprint #3
6:30-8:00 Rest
8:00-8:30 Sprint #4
8:30-10:00 Rest
10:00-10:30 Sprint #5
10:30-12:00 Rest
12:00-12:30 Sprint #6
12:30-14:00 Rest
14:00-14:30 Sprint #7
14:30-16:00 Rest
16:00-16:30 Sprint #8
16:30-18:00 Rest
18:00-20:00 Cool Down
(2 Minutes=1 Set 8 Sets=1 Round 1 Round=20 Minutes)
Ron Jones (5.14.08) Reference: Ready, Set, GO! Synergy Fitness by Phil Campbell

www.ronjones.org High-Performance Health 2008


Get Fit. Be Strong.

Sprint-8 Intervals: Turn On Your Afterburners! (Ron Jones, MS, ACSM Health/Fitness Instructor, Corporate Wellcoach) ww

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