HOW TO ADD SPRINT TRAINING TO WORKOUTS?

Whether you are a recreational athlete or a professional athlete, adding sprint workouts to your training regimen can bring significant outcomes to your goals and cardiovascular health.

Sprint Workouts are good because it is short and intensive as most people cannot find the time or the motivation to do a 60-minute exercise of moderate intensity for 3-4 weeks.

Cyclists stand to gain more on sprint training if they replace their high-speed training with sprint training. Research has shown positive changes in Potassium and lactate markers that indicate improved performance.

Irrespective of the sport that one plays, sprint training can benefit all athletes.

Key Preparations before Sprint Training.
1. It is important to understand your base fitness level especially if you are a beginner or recreational athlete. It is recommended to follow 3-4 weeks of base fitness training with an incremental increase of 10% each week before starting Sprint Training.
2. Athletes should not do more than 3 times a week due to the intensity of such workouts.

How to do Sprint Training:
1. Make sure you are warmed up by doing a warm-up exercise for 10-15 minutes.
2. Sprint at 60% max intensity for 30 secs. If you feel any tightness reduce the effort load.
3. Recover for 2 minutes by slowing down to a comfortable jogging pace.
4. Sprint to 80% max intensity for 30 secs.
5. Recover for 2 minutes by slowing down to a comfortable jogging pace.
6. Sprint to 100% max intensity for 30 secs.
7. Recover for 2 minutes by slowing down to a comfortable jogging pace.
8. Repeat Steps 2 to 7, four to eight times.

Athletes must keep in mind their fitness level and tailor the sprint workouts to achieve results. A progressive workout schedule is always better than going all blast from day one.