VO2 Max / HIIT / Fartlek on a Sunday Morning at the Football Field

Today I finally was able to use the SpeedSac or running sled that I got for Christmas. I used it for a lower body high intensity training although I need to tighten this up to make it harder. Ideas will be in the notes below. 

Workout:

• Walk with 30 Pound SpeedSac to a local football field. Time: 20 minutes.

• Run around the track 2x
• 40 yard dash w/o SpeedSac
• 10 Burpees
• 40 yards lunges (back to starting position)

• Run around the track 2x
• 40 yard dash with 10 pound SpeedSac
• 10 Burpees
• 40 yards lunges with 10 pound SpeedSac (back to starting position)

• Run around the track 2x
• 40 yard dash with 20 pound SpeedSac
• 10 Burpees
• 40 yards lunges with 20 pound SpeedSac (back to starting position)

• Run around the track 2x
• 40 yard dash with 30 pound SpeedSac
• 10 Burpees
• 40 yards lunges with 30 pound SpeedSac (back to starting position)

• Run around the track 2x
• 50 yard dash with 30 pound SpeedSac
• 10 Burpees
• 50 yards lunges with 30 pound SpeedSac (back to starting position)

• Run around the track 2x

• Walk home with 30 pound SpeedSac. Time: 20 minutes

Notes:

• Time working out with SpeedSac: 60 minutes.
• Time was not planned. It worked out perfectly but I ended my workout when soccer games were starting and I was starting to get in other people's way. I could have continued but felt that I had done enough for a first time with this workout.

Can increase intensity in these ways:

1. Run around the track once instead of twice
2. Increase length of sprints & lunges
3. Do it with a weight vest (planned for April)
4. Do it more times

One thing that I did purposely and don't plan on changing was starting without weight and gradually moving up. It is good to use that as a warm up. I will never be a professional athlete but I have also never been injured.