Feeling a bit lethargic in your running routine? You might want to experiment with reverse sprint intervals, an innovative technique that adds an unusual twist to high-intensity interval training (HIIT), whether you’re running on a street, a trail, or a treadmill. For clarity, this method does not involve running backward.
In standard sprint interval training, you typically sprint for a set duration followed by rest, progressively accelerating with each interval. Alternatively, you might perform a pyramid workout, where your speed goes up to a peak before tapering down.
Reverse sprint intervals, however, focus on the descending phase of the pyramid workout. HIIT running sessions, such as those at Barry’s, often include this style of interval training. To gain insights on how to adopt reverse HIIT running, we reached out to personal trainer and Barry’s instructor Ianthe Mellors, CPT.
What Exactly Are Reverse Sprint Intervals?
In reverse sprint intervals, rather than incrementally boosting your speed, you kick off at your maximum intensity and then progressively lower your effort in each subsequent interval.
“Reverse sprint intervals are designed to start at peak intensity and then lessen the effort with each interval,” explains Mellors. “For example, you would begin your first interval at a 10/10 effort, followed by 9/10, then 8/10, and so on.”
What Are the Advantages of Reverse Sprint Intervals?
Why start from the top rather than building up? Reverse sprint intervals can effectively help activate your recovery mode and provide insights into your energy levels and abilities.
“This approach prompts participants to manage their effort and energy levels while fine-tuning their form,” shares Mellors. “Initiating with peak intensity and then scaling back compels individuals to recover efficiently, allowing them to exit fight or flight mode more swiftly.”
Additionally, commencing your workout with maximum effort gives you a true sense of that level of exertion before fatigue sets in.
“It also motivates participants to challenge themselves more than they might have thought achievable, knowing that the first interval is the most demanding and they are at their freshest,” Mellors notes.
How to Perform a Reverse Sprint Interval HIIT Workout
1. Begin with a Warm-Up
Since you’ll be starting at your peak effort, warming up your muscles and activating your cardiovascular system is critical, as this workout lacks a gradual ramp to intensity.
“Warming up prior to a HIIT workout is crucial, followed by post-workout stretching,” advises Mellors. “Your primary goal is to prime your body for the upcoming exertion and then bring it back down to a resting state afterward. During your warm-up, focus on activating the muscles you’ll be using, mobilizing your joints, and elevating your heart rate.”
2. Set Your Sprint and Rest Durations
Consider how long you can sustain your highest effort. Choose a duration (like 30 seconds), then plan for a rest period—where you’ll jog lightly or walk—that is twice as long as your sprint. So if you sprint for 30 seconds, rest for one minute.
3. Choose Your Running Environment
You can perform reverse sprint intervals on a treadmill or outdoors. If you decide to run on a road or pathway, “make sure you have a safe space to execute the intervals without concerns about traffic,” Mellors suggests.
4. Give It Your All
As your interval starts, sprint at full throttle. For each following interval, gradually decrease your speed and effort, continuing this pattern for each 30-second sprint.
“Begin with a 10/10 effort for your initial interval. Rest. For the second interval, target a 9/10 effort. Rest. Repeat until you achieve a 5/10 effort,” Mellors explains.
Here are some tips to help you determine your running pace and evaluate those effort levels.
5. Repeat the Sequence (If You Wish!)
Once you reach a 5/10 effort, you can choose to repeat the entire cycle from the top one or two more times. Alternatively, you can decide to conclude the workout—it’s entirely up to you!
6. Don’t Forget to Cool Down
Consider taking time to cool down with a walk to gradually lower your heart rate.
