Cardio-Sprint Pyramid

Adds sprint interval training for a fast and fun workout. Here, after each burst of hard work, you’ll recover for the same amount of time.


How to do it: 
• Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
• Run, bike, or row: During the work periods, you should have a rate of perceived exertion (RPE of 8 to 10, followed by 30 seconds of active recovery.

Build and taper the workout:
– 30 seconds sprint/30 seconds recover
– 1 minute sprint/1 minute recover
– 2 minutes sprint/2 minutes recover
– 4 minutes sprint/4 minutes recover
– 2 minutes sprint/2 minutes recover
– 1 minute sprint/1 minute recover
– 30 seconds sprint/30 seconds recover

• Finish with a 10-minute cooldown.

Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.

Cheers! (:

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