Descending Recovery Sprint Interval Program

Ohhhh.

What a fancy name.

However, this is a simple but tough interval fitness program.

The premise of descending recovery works like this.

You will perform a set of sprints on the bike or cardio equipment of your choice. 

Between each sprint you will take an active rest. 

Each week, this rest period will decrease by 15 seconds.

This doesn't sound like much, but in the world of sprint interval training, this can mean the difference between legs burning and legs feeling like they are going to fall off.

Why is this workout method so effective?

Most people go to the gym and do random workouts each week. There is little structure and no measure of improvement.

This workout ensures that you are improving your fitness and recovery ability each week because the rest between the sprints shortens each week making it tougher on the legs and the lungs.

By Week 4, your rest period will be 45 seconds less between each sprint than it was during week 1.

You can be confident in the knowledge that you are making great strides with your fitness.

See the video below for the description of the workout.

The Warm Up.

• Warm up with 5 mins of easy paced activity on the cardio equipment of your choice.
• From minute 5-7, perform 2-3 x 15 second interval sprints at about 85% of your best pace.
• Start your intervals from minute 7.

The Workout.

• Perform a 30 second sprint and recover for the allotted rest period.
• Repeat 5 more times.
• Keep the number of sprints identical each week.

The Cooldown.

• Cool down with 3-5 minutes of easy paced activity to ensure the body's temperature comes back to normal.

Because the sprints are only 30 seconds, you must sprint at your maximum ability. You should not be able to talk.

If you are unfit and out of shape, I would perform the sprints at around 60-80% of your max effort until your fitness improves.

Let me know how the workout goes.

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