The Sugarcane [[HIIT]] workout is a highly efficient way to work on your [[VO2 Max]]. It's short, but brutal. It's a working set/rest protocol that can be applied to any workout that covers _distance_ (running, rowing, biking). It consists of 3 rounds, with 2 minute rests in between. # Steps - Warm up. - **Round 1:** sprint for 2 minutes. Maximum distance. - Rest for 2 minutes. Take note of distance covered in round 1. - **Round 2:** sprint for _as long as it takes_ to cover the same distance. - Rest again for 2 minutes. Take note of the time taken in round 2. - **Round 3:** sprint again for _as long as you took in Round 2_. Goal is to go as far as you did in round 1. - Cool down Whole thing can be done in ~10 minutes, plus warm-up/cool-down. **** **** ## Source - [[Huberman Labs]] ## Related - [[HIIT]]