The Sugarcane HIIT workout is a highly efficient way to work on your VO2 Max. It’s short, but brutal. It’s a working set/rest protocol that can be applied to any workout that covers distance (running, rowing, biking). It consists of 3 rounds, with 2 minute rests in between.
Steps
- Warm up.
- Round 1: sprint for 2 minutes. Maximum distance.
- Rest for 2 minutes. Take note of distance covered in round 1.
- Round 2: sprint for as long as it takes to cover the same distance.
- Rest again for 2 minutes. Take note of the time taken in round 2.
- Round 3: sprint again for as long as you took in Round 2. Goal is to go as far as you did in round 1.
- Cool down
Whole thing can be done in ~10 minutes, plus warm-up/cool-down. ****