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Quadriceps · Advanced

Wind Sprints

Cardio drill for pacing, aerobic work, and repeatable conditioning.

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Wind Sprints demonstration

Exercise overview

Training details

QuadricepsHamstringsGlutesCalvesCardio

Equipment

Bodyweight

Sets × time

3 × 10 sec

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Mark the prescribed sprint distance or interval and complete an appropriate running warm-up first.
  2. 02Accelerate progressively into near-maximal speed rather than reaching top speed in the first step.
  3. 03Maintain tall sprint posture, quick ground contacts, and coordinated arm drive through the effort.
  4. 04Decelerate gradually after the finish instead of stopping abruptly.
  5. 05Recover with the programmed walk or jog before repeating the next sprint.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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