Future_Fighter

Just started doing them... Started at 1 minute Spring 1 minute Rest

I quickly learned this would not work and switched to 30 Second Sprint 1 minute Rest

Is this ok to start as a noobie? How did you guys do it when you first started? Share your personal advances doing this program

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G_Land

We didn't do sprints like that. We did resistance sprints. Thats where you wear a body harness with a 10 foot strap and handle. Some one stands behind you holding you back. But 30 second sprints is pretty good. I would cut the rest down to 30 seconds also.

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samhain

30 / 30 is a good workout. You could also do a Tabata interval with 20 second sprints and 10 seconds of rest for 8 cycles (4 minutes).

There is a ski club in my area and I like to do my sprints up one of the hills.

nateberry1

Id recommend the Tabata intervals that he mentioned. We actually did those today but with squats, push-ups, pull ups, and an ab workout.

One sprint workout my academy does is 10 sprints down and back across the gym 20 seconds rest, 10 down and back, 20 seconds rest, usually 4-8 times.

Heston

If you have an IPhone or an itouch, download Tabata Timer, or gymboss, they are both free, and time intervals. I've been doing interval training for around a month and a half to two months and have seen great results. I usually do 20-30 seconds of work, and 10-15 seconds of jogging and then speed it back up, eight times.

Fedornumber1!

I'll get on the elliptical and do a 15 second spring followed by 10 second rest for 10 minutes on the highest incline and resistance.