Youve heard of Fartleks and pyramids.

Now, learn how to turn your running HIIT workout on its head with reverse sprint intervals.

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Feeling a bit run down on your running training?

woman sweating in the gym

personal trainer andBarry’sinstructor

And no, were not talking about running backward.

Reverse sprint intervals are basically only the second half of the pyramid.

What are reverse sprint intervals?

Woman walking on a treadmill at the gym.

For example, the first interval is 10/10 effort, next 9/10, then 8/10, and so on.

Ianthe Mellors

What are the benefits of reverse sprint intervals?

Why would you want to climb back down the ladder rather than just go up?

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

It teaches the participant to control their effort and energy and really focus on form, Mellors says.

How to do a reverse sprint interval HIIT workout.

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Always warm up before a HIIT workout and stretch after, Mellors says.

Healthy female training in the gym, performing a hip thrust.

Try this 8-minute warm-up to get in gear.

So for 30 seconds of work, youd recover for one minute.

Put the pedal to the metal

Once your interval starts, begin running all out.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Your first interval [is a] 10/10 effort.

Second interval 9/10 effort.

Repeat until you get to 5/10 effort, Mellors says.

Here are some tips forhow to find your running paceand identify those efforts.

Repeat the ladder (if you want to!)

Or nottotally up to you!

Dont forget to cool down

Try bringing your heart rate back down with awalking cooldown.

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