Decided to do another kamikaze mission and did Tabata Sprints again today. Except I switched it up a bit and alternated between uphill sprints and downhill sprints.
This was cool because you get some resisted running work by fighting gravity uphill and then you get some overspeed work by going downhill on the next sprint. The downhill portion also served as somewhat of a recovery as the nervous system is still primed for the uphill running that preceded hit and you feel like you are going really fast.
Uphill and downhill running are well known for increased running power and stride length respectively, and with the incomplete rest periods of the tabata workouts you also get that incredible metabolic boost and anaerobic conditioning! Be sure to use an incline/decline for your current fitness, level. My suggestion is a 15-20-degree slope for best results and make sure to never slam the brakes on the downhill portion so you don't risk knee injury (always drop your hips and gradually decelerate).
Here was the workouts for yesterday, a great switch-up!
Tabata Uphill/Downhill Sprints- 20 minutes total
- 5 minute warm-up
- 20 s sprint uphill, 10 s active rest, 20 s sprint downhill, 10 s active rest
- repeat this 60-second round 4x for 4 total minutes followed by a 1-minute rest and transition
- Perform this 5-minute sequence 2x for 10 minutes total (if you are new to this type of training, you might be totally smoked after the first 5-minute sequence)
- 5 minute cool-down
Remeber fast arms equal fast legs. Really drive your arms as you fatigue to keep those legs moving ;)
Crank it!
BJ
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