If you train with me you have heard me talk over and over about the benefits and importance of Sprint Interval Training or Zone 5. You may ask yourself, what exactly IS sprint interval training, what are it’s benefits are why is it SO HARD 🙂 Zone 5 is a heart rate range of 90-100% max. This zone can be hard to reach because of the effort required but the work to get there is SO worth it!!!
Key Benefits:
*Increases V02 Max: Boosts your body’s ability to use oxygen efficiently – the ultimate marker of aerobic fitness.
*Improves Anaerobic Capacity: Trains your body to tolerate and clear lactic acid better, delaying fatigue during high-intensity efforts.
*Enhances Speed & Power: Builds the explosive strength and top-end speed used in sprints or finishing bursts.
*Boosts Metabolism Post-Workout: Triggers a strong after-burn effect (EPOC) – your body burns calories for hours afterward.
*Mental Toughness: Helps athletes and individuals who are training for longevity adapt to discomfort and push through high-intensity efforts.
*Helps to balance your hormones, decrease body fat and lowers your cortisol levels.
Examples of Zone 5 workouts:
(Work:Rest ratio is typically high to allow full recovery between efforts)
1. Sprint Intervals
*8 x 30 second all-out sprints
*2-3 minutes easy walk/jog recovery between efforts
2. Hill Sprints
*6-8 x 20 second uphill sprints
*Walk back down to recover
3. Assault Bike or Row Erg Intervals
*10 x 15-20 seconds max effort
2 minutes easy between
4. Track Repeats
*6 x 200m sprints at 95-100% effort
*90 seconds – 2 min rest
5. Circuit Example (Bodyweight / Functional)
Perform each max effort for 20 seconds, rest 2 minutes between rounds:
-Burpees -Jump Squats -Mountain Climbers -Sprint in Place
Tips:
-Limit Zone 5 training to 1-2 times per week to avoid overtraining
-Always warm-up thoroughly (10-15 minutes)
-Best for individuals / athletes with a solid aerobic base (zones 2-4 first)
HERE is a podcast that talks about zone 5 training where Dr Stacy Sims breaks down the facts!! My favorite part is when they explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardio metabolic health, offset cognitive decline, and promote longevity.
