Sprint-8 Interval Protocol

"The "Sprint­8" combines a 30-second "sprint" with a 90-second "rest" period which is then repeated 8 times for one workout.  There is a two-minute warm up and two-minute cool down.  The Sprint­8 Interval Protocol established by Phil Campbell has been the best protocol I’ve found for consistent weight-loss results with the least amount of set up and monitoring of clients. 
–Ron Jones, MS, Corporate Wellcoach

• Handouts by Ron Jones:

  • Sprint-8 Interval Overview

  • Sprint-8 Interval Time Table

  • Sprint-8 Progressions

  • Heart Rate Zones (Karvonen Formula)

• Other Sprint-8 References:

  • Interval Training (Ron Jones)

  • Interval Training Gains in Popularity (Los Angeles Times)

  • Sprint-8 Creator Phil Campbell:

    • Ready, Set, GO! Synergy Fitness Book

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(Updated 9.5.12)

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