Is your HR isn’t below 60pm?
If it’s not, you don’t need to be doing sprints until you’re sick.
Here’s 3 aerobic conditioning methods you should be using instead:
- Steady State: Build the Engine
How: Run, cycle, row, or swim. Maintain 120-160pm for 30-60minutes. Perform 1-4 x week.
Notes: Heart-rate monitors are crucial here. Contact athletes will tend to push intensity too high.
Goal: 60minutes of stead-state running keeping the HR between 120-160bpm finishing feeling relatively fresh.
2. Tempos: Build Repeat Speed
How: Cover 100m running at 60-70% of max speed on 60-90sec rolling clock. Perform 1-3 x week.
Notes: Last rep should be better than the first. Stay relaxed throughout. Bag work or grappling also works well for fighters (15sec on/45-60s off).
Goal: 1 x 20 reps (100m) @ 60-70% of max speed.
3. High Resistance Intervals: Bounce Back Fitness
How: Sprint, grapple, or hit the bag for 10-12sec at maximal intensity. Rest until HR is 130-140pm, then repeat for 10-20.
Notes: Work on controlling your breathing during rest periods to improve heart-rate recovery.
Goal: 20 reps with recovery under 90seconds.