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Think you have what it takes to Spartan Up? Prove it! Click the GO NOW button on the right to go to the Spartan Race website and register for a race near you.
Get Spartan Strong
How to win the Spartan Race World Championships
The Spartan World Championships represents more than the fastest, or the strongest, or the competitor with the greatest endurance. It represents a uniquely human kind of fitness.
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Ramp Up Your Race Prep
Unbreakable Hill Intervals
By Jason Jaksetic
A hill is a useful piece of training equipment.
No matter how tough you think you are, elevation will push you to the breaking point. No one is immune. If you want to go full speed without having to run fast, a hill will supply you with everything you need.
High intensity intervals of maximal effort are a great way to benefit your cardiovascular and muscular systems, all while burning any surplus calories.
Jog/run 10-20 minutes. This doubles as your means of transport to the workout, and your warm up.
10 second hill climb (sprint)
30 seconds rest - x 3
20-second hill climb (very high intensity)
30 seconds rest - x 4
30-second hill climb (high intensity)
1 minute rest - x 2
(The 'rest' period consists of walking downhill.)
Jog home, then stretch.
Those in flatlands, you do these uphill intervals by dragging a tire with a rope. It will be great practice for your next Spartan Race.
Hill Running 101
The only way to beat the hill is to embrace it. Running on a flat surface, a runner only needs to produce energy for horizontal work. The extra energy needed to lift the body vertically against gravity accounts for this extra energy expenditure. Get more caloric burn for your time spent exercising by running hills.
Train Like an Athlete
Building muscle isn't just a vanity thing. Make sure your body is as functional and powerful as possible before you hit the starting line.
3 Ways to Boost Cardio Intensity
If your cardio is easy, it needs to be kicked to the curb. These HIIT variations will have you begging for mercy.
Down, Dirty and Fit
These three workouts will give you the strength and endurance you'll need to conquer the Spartan Race's most menacing obstacles.