Sugarcane Protocol
Use this high-intensity cardiovascular protocol only occasionally, about once every 2 to 4 weeks as a replacement for other HIIT. Warm up for 3 to 5 minutes with jogging, jumping jacks, or skipping rope, then do three rounds: 2 minutes to cover the maximum distance possible, rest 2 minutes, repeat the same distance as fast as possible, rest 2 minutes, then go all out again for the same duration and aim to match or exceed the first round; finish by walking slowly until breathing recovers.
“The sugar cane is the type of protocol that you would incorporate once in the period of a week, but certainly not every week. It's the kind of thing that you might throw in once every two weeks or once every four weeks as a replacement for your other high-intensity interval training.”