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30
Jul

Interval Workouts for Wildland Firefighters

Interval Workouts for Wildland Firefighters

Photo Source: TrailSource.com

As a wildland firefighter, you hike and trudge through some of the harshest conditions, all while lugging a heavy pack. And after you’re done, you cut fireline. All of this back-breaking work requires strict training. To help spice up your training, we’ve pulled together a few interval workouts that will keep you in tip-top shape this season.

There are many benefits to interval training. They include:

  • More calories burned.
  • Improved aerobic capacity.
  • No need for special equipment.

Interval training can include a variety of activities, such as hiking, running, biking or rowing. Try out one of these interval workouts, and train your way to a safe and fit fire season.

Workout 1

One on, one off

In a typical interval workout, you alternate the same period of low intensity with the same period of higher intensity activity.

Start with a 3 – 5 minutes warmup (low intensity that gradually increases). Then begin 1 minute of moderate or high intensity activity followed by 1 minute low intensity activity. Repeat this 6 – 8 times. Once complete, cool down for 3 – 5 minutes.

Workout 2

Cardio-Sprint Pyramid

Start with a 15 minute warm-up and adding a few 20-second bursts at the end to prepare your body for the work that is about to come.

  • The workout will be a pyramid, where you will build and taper the length of your sprints:
    30 seconds sprint/30 seconds recover
    1 minute sprint/1 minute recover
    2 minutes sprint/2 minutes recover
    4 minutes sprint/4 minutes recover
    2 minutes sprint/2 minutes recover
    1 minute sprint/1 minute recover
    30 seconds sprint/30 seconds recover

Finally, finish with a 10-minute cooldown.

  • Tagged: biking, hiking, interval training, pack test, wildland firefighter fitness, wildland firefighter health, wildland firefighters
  • 2

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