Summer Track Training – Pyramid Sprints

Pyramid sprints are an effective track workout that can be done to improve explosiveness, speed and conditioning.

Remember to consult your doctor before starting any diet and exercise plan.

The summer season is upon us, which means its time to take your cardio sessions from inside the gym on the treadmill to your local track for a real test of speed and explosiveness. Doing your interval and sprint work on a track provides several benefits for athletes, some of which include working on your explosiveness off the start line, the ability to train in a more functional environment for sports as well as a change of scenery.

One extremely effective track workout that can be done to improve explosiveness, speed and conditioning is pyramid sprints. This method focuses on sprinting a variety of distances that progressively increase to train your body to work on both short and long bursts of speed.

Pyramid Sprints Sample

Distance	Sets	Rest Time
40 meters	3 sets	30 seconds
60 meters	3 sets	1 minute
100 meters	3 sets	2 minutes
400 meters	1 set	Complete

 > Print Pyramid sprints sample Program   

To perform this training method, do 3 sets of 40 meter sprints with 30 seconds rest between each sprint. Then sprint 60 meters for 3 sets, resting 1 minute between each sprint. Follow up with 3 sets of 100 meter sprints with 2 minutes of rest between each set. To finish off your training cycle, do 1 final sprint of 400 meters. Each sprint should be performed at 100% maximum effort. 

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