A "20-40 sprint interval workout" is a type of sprint training that alternates between high-intensity 20-second sprints and 40-second rest periods. It's considered a great all-around sprint workout.
Components of a 20-40 Sprint Workout
Here's a breakdown of a typical 20-40 sprint workout, based on the provided reference:
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Warm-up: Begin with 5 minutes of light cardio and dynamic stretching to prepare your muscles for the workout.
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Sprint Intervals:
- Sprint: Perform a 20-second sprint at approximately 90% of your maximum speed.
- Rest: Follow the sprint with a 40-second rest period. The reference specifies active recovery, meaning walk slowly during the rest, avoiding sitting or standing still.
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Rounds: Aim for 5 to 10 rounds of the 20-second sprint/40-second rest interval. This would be considered a "One-Minute Round".
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Cool-down: Conclude the workout with 5 minutes of light cardio to gradually lower your heart rate.
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Stretching: Finish with 5 to 10 minutes of static stretching to improve flexibility and reduce muscle soreness.
In summary, the 20-40 sprint is an interval workout involving short bursts of high-intensity sprints followed by periods of active recovery.
