9bd33dab06ad6696b1b6a06aed818f05
0

Maintaining cardiovascular fitness on as little cardio as possible

by (659)
Updated about 22 hours ago
Created July 07, 2012 at 2:30 AM

Quick question;

Just come off a 6 month phase working up my running/cardio ability for a work based role. Little to say it didn't work out.

Currently have a 9:30min 2.4k and are looking to hold onto it with as little running as possible. Trying to drop the running and throw in a lot more sprints/heavy lifting and go back to my shape/size I was while crossfitting and pre endurance training.

Something as simple as 3 x 1km repeats with a sprint session (400,200,100's) be enough to hang onto it?

Would love to hear from anyone with any experience in terms of minimal training for endurance.

Thanks

E032bfc8626e3e4eca98c1d251e26b87
80 · July 14, 2012 at 12:38 AM

Sorry I'm late getting back to you. I do them 3 days/week, & do them full tilt. 2 days would be good, but I like the 3x/week routine. I would probably do longer than 120 yds, but the park where I run has limited space. However, the uphill angle is perfect (a gentle slope). This makes it much easier on the joints. Supposedly there is a study which claims that uphill slopes reduce injuries by up to 30%. I've been doing them for 2 years (barefoot) & my knees have never been stronger (age 53). No warm-up for me... just get out & do it. Run 120 yds/walk 120 yds.

1ec4e7ca085b7f8d5821529653e1e35a
5516 · July 07, 2012 at 3:20 PM

Do you do sprints a lot? I have been very confused about the distance and hill angle. Can you expand on what you do? Thanks!

Total Views
555

Recent Activity
E032bfc8626e3e4eca98c1d251e26b87

Last Activity
39D AGO

Followers
0

Get Free Paleo Recipes Instantly

4 Answers

E032bfc8626e3e4eca98c1d251e26b87
2
80 · July 07, 2012 at 4:17 AM

Better make those uphill sprints... nothing drastic--a gentle slope will do. 100-120 yds. at least 8-10 times (2-3x/week) will do wonders.

E032bfc8626e3e4eca98c1d251e26b87
80 · July 14, 2012 at 12:38 AM

Sorry I'm late getting back to you. I do them 3 days/week, & do them full tilt. 2 days would be good, but I like the 3x/week routine. I would probably do longer than 120 yds, but the park where I run has limited space. However, the uphill angle is perfect (a gentle slope). This makes it much easier on the joints. Supposedly there is a study which claims that uphill slopes reduce injuries by up to 30%. I've been doing them for 2 years (barefoot) & my knees have never been stronger (age 53). No warm-up for me... just get out & do it. Run 120 yds/walk 120 yds.

1ec4e7ca085b7f8d5821529653e1e35a
5516 · July 07, 2012 at 3:20 PM

Do you do sprints a lot? I have been very confused about the distance and hill angle. Can you expand on what you do? Thanks!

D58c513cccb6e80e7b9d5ac93eaeec7b
2
3221 · July 07, 2012 at 2:59 AM

1 to 2 HIIT sessions per week will surely do it for ya

510bdda8988ed0d4b0ec0b738b4edb73
2
20908 · July 07, 2012 at 2:39 AM

I doubt you even need the 3 x 1m sessions. One sprint session a week plus some general crossfitesque metcons and some heavy lifting should be fine. By sprint session, I mean short and fast and hard. Something like 10x40m with a minute or so rest in between. Each sprint should be 100% effort, that means the first one will be a lot faster than the last one.

47d95dba9e5b773602478a2d7af523bb
0
0 · July 07, 2012 at 8:54 AM

why not Interval training ?

Answer Question

Login to Your PaleoHacks Account

Get Free Paleo Recipes