Understanding The Potential Of Reverse Sprint Intervals
Are you feeling a bit sluggish in your running regimen? Consider incorporating reverse sprint intervals into your training routine, a unique approach that introduces an unconventional challenge to high-intensity interval training (HIIT), whether you’re on the road, a trail, or a treadmill. And just to clarify, this doesn’t involve running backward.
In traditional sprint interval training, you typically run for a designated period, followed by rest, steadily increasing your speed with each repetition. Alternatively, you might engage in a pyramid workout, where you ascend to a peak speed before descending back down.
Reverse sprint intervals essentially focus on the latter portion of the pyramid workout. HIIT running workouts, like those offered at Barry’s, often incorporate this type of interval training, so we consulted personal trainer and Barry’s instructor Ianthe Mellors, CPT, for insights on how to reverse your HIIT running.
What are reverse sprint intervals?
In reverse sprint intervals, instead of gradually increasing your pace, you start at your maximum effort and then reduce your intensity with each interval.
“Reverse sprint intervals are structured to begin at peak intensity, then decrease in effort as the intervals continue,” Mellors explains. “For instance, the first interval would be at a 10/10 effort, followed by 9/10, then 8/10, and so forth.”
What are the benefits of reverse sprint intervals?
Why choose to come down from a peak effort instead of climbing higher? Reverse sprint intervals can be excellent for engaging your recovery mode and understanding your energy levels and capabilities.
“This methodology helps participants regulate their effort and energy while honing in on their form,” Mellors notes. “Starting at peak intensity and then tapering off requires the individual to recover effectively, getting out of fight or flight mode more quickly.”
Furthermore, beginning your workout with maximum effort allows you to see what that feels like when you are not yet fatigued.
“It also encourages participants to push themselves harder than they might have believed possible since they’re aware that the first interval is the hardest and they’re at their freshest,” Mellors adds.
How to conduct a reverse sprint interval HIIT workout.
1. Start with a warm-up
Since you will be beginning at your peak effort, warming up your muscles and activating your cardiovascular system is even more crucial, as there’s no gradual transition into the intensity!
“Warming up prior to a HIIT workout is essential, followed by stretching afterward,” Mellors advises. “Your focus should be on preparing your body for the forthcoming demands and then returning it to a resting state. During the warm-up, aim to activate the muscles you’ll be using, mobilize your joints, and increase your heart rate.”
2. Determine your sprint and rest durations
How long do you believe you can maintain your highest effort? Choose a time frame (for instance, 30 seconds) and then allow for a rest period—where you’ll lightly jog or walk—that is double the length of the work segment. So if you sprint for 30 seconds, you would recover for one minute.
3. Decide on your running location
You can perform reverse sprint intervals on a treadmill or outdoors. If you opt for a road or path, “ensure you have a clear area to execute the intervals without worrying about traffic,” Mellors advises.
4. Go for broke
As your interval begins, hit the ground running at full speed. For each subsequent interval, decrease your speed and effort, continuing to do so with each 30-second sprint.
“Start with a 10/10 effort for your first interval. Rest. For the second interval, aim for a 9/10 effort. Rest. Repeat until you reach a 5/10 effort,” Mellors explains.
Here are some strategies to help you identify your running pace and gauge those efforts.
5. Repeat the ladder (if desired!)
Once you scale down to a 5/10 effort, you can opt to repeat the entire cycle from the top one or two additional times. Or you can choose to stop—it’s completely your decision!
6. Remember to cool down
Consider lowering your heart rate with a walking cooldown.
