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Fitness: Fire fighter fitness: Five minute sprint challenge for the firehouse
All you need for this cardio interval is a stopwatch and 20 to 40 yards of open space. The goal of this interval is to gas you out and force your body to recover quickly. Here's what you do: Measure out 25 to 40 feet, the longer the distance the more difficult the workout, mark the distance with a cone or water bottle (any object will do). Personally, I measure out about 30-35 yards (or the distance of the Firehouse truck bay). Start the stop watch and sprint down to the object, touch it and sprint back. Take a look at the time and rest until the stop watch reads 30 seconds, then sprint again. Repeat this every 30 seconds for 5 minutes. You should sprint 2x per minute and 10 times total. The faster you run, the more rest you get (if it takes your 9 seconds to sprint down and back then you get 21 seconds to rest). Repeat a total of 10 times (5 minutes total). You can make this more challenging by doubling the total time to 10 minutes (20 sprints), increasing the distance or adding a weighted vest.
Source: Fire Rescue Fitness |
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