4/3/2/1 Sprint Workout: Achieve Aweome Cardiovascular Fitness in 25 Minutes or Less!

I got the idea of the 4/3/2/1 Sprint Workout from Strength Coach Charles Poliquin.  Tip #540 from his blog he describes a study from the Journal of Strength and Conditioning Research that compared two different sprinting workouts done on a track.  If you want to read the entire post and learn all of the workouts benefits click here.  The workout uses an outdoor track with distances of 400 m, 300 m, 200 m and 100 m for the sprints.   

Since it is late April and there is still snow on the ground in Minnesota, below is the indoor version you can do on the indoor running track at Life Time Fitness/St Louis Park.

1. Use the middle lane of the track (12 Laps = 1 Mile)
2. Sprint around the track 4 times then rest 4 minutes
3. Sprint around the track 3 times then rest 3 minutes
4. Sprint around the track 2 times then rest 2 minutes
5. Sprint around the track once and you are done
6. IMPORTANT POINT:  Know your surroundings and try not to run anyone over when you are doing this!!!  I can't stress this enough during peak hours at the club.

Enjoy the workout! 

References:

1. Retrieved from:   http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1925/Tip-540-The-Best-Sprint-Program-To-Build-Muscle-Lose-Fat.aspx