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
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
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.