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On most Day 4's, there are Speed Rucks. Your aim there is to do your mileage in under :15/min miles. But we also have Interval Rucks scheduled for three days over the course of the program.
What are Interval Rucks, and why are they important?
Interval work intersperses high-intensity exercise into your rucking day. This is where you are exercising at a pace that makes speaking challenging (an 8.5 - 9 out of 10 perceived exertion) for a brief period before you continue your lower-intensity rucking. It's an ideal way to move into your anaerobic heart rate range.
- For your first Interval Ruck, you should begin at your regular warm-up pace for about 10 minutes.
- Ruck at a speed pace for three minutes.
- Ruck at your regular speed until you feel recovered. (Anywhere from two minutes up to six)
- Repeat this cycle until your mileage for the day is complete.
- Don't forget to cool down after the Interval Ruck, and stretch, holding each stretch for at least 30 seconds.
As we progress to the other Interval Ruck weeks, look for specifics on that weeks recommended interval progressions.
Interval Rucking increases your fitness base and will helps make you faster overall. Your muscles learn to use oxygen more efficiently, enhance your cardiovascular system and metabolism. Over time, there will be measurable improvements in your pace and exercise efficiency, bringing your performance to the next level.