How to Do Sprint Intervals
Sprint Intervals is a cardio exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.
Demonstration video coming soon
Primary muscle
Cardio
Equipment
Bodyweight
Difficulty
Advanced
01 / Move with control
How to perform
How to do Sprint Intervals
- 01Position the feet in a staggered stance with the torso leaning forward at a 45-degree angle.
- 02Drive the lead knee forward aggressively while pumping the opposite arm from hip to chin.
- 03Strike the ground with the balls of the feet to maintain high turnover speed.
- 04Maintain a neutral spine and keep the gaze fixed ten metres ahead to prevent neck strain.
- 05Decelerate gradually over twenty metres after the timed interval to protect the hamstrings.
Same guidance shown inside the A90 app
02 / Anatomy
Muscles worked by Sprint Intervals
Tap to explore manually
Primary movers
- Quads Extends the knee, driving squats, lunges and jumps.
- Core Stabilises the spine and transfers force.
- Calves Pushes off the ground through the ankle.
Stabilisers
- Lower back Stabilises the spine during lifts and bends.
- Forearms Grips and stabilises the wrist under load.
03 / A90 Coach
A90 Coach tip
If the torso starts to rise during the sprint, drive the knees higher to maintain aggressive forward lean.
Same coaching engine used inside the A90 app
05 / FAQ
Sprint Intervals questions
What muscles does Sprint Intervals work?
Sprint Intervals is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.
How do you do Sprint Intervals correctly?
Position the feet in a staggered stance with the torso leaning forward at a 45-degree angle. Drive the lead knee forward aggressively while pumping the opposite arm from hip to chin. Strike the ground with the balls of the feet to maintain high turnover speed. Maintain a neutral spine and keep the gaze fixed ten metres ahead to prevent neck strain. Decelerate gradually over twenty metres after the timed interval to protect the hamstrings.
What is the A90 coach tip for Sprint Intervals?
If the torso starts to rise during the sprint, drive the knees higher to maintain aggressive forward lean.
Is Sprint Intervals suitable for beginners?
Sprint Intervals is rated advanced in the A90 Training Club catalogue.
Do you need equipment for Sprint Intervals?
No. Sprint Intervals is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.
A90 Intelligence
Put this into a real plan.
A90 Intelligence programmes sprint intervals into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.
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