CrossFit Broward posted this picture in their blog, which speaks volumes about the results from aerobic vs anaerobic exercise.    CrossFit Generation also posted about the importance of sprint training:

If you could choose just one exercise for your body, sprinting should be it.  Sprinting is trains the anaerobic and aerobic energy systems.  It has been proven that interval sprint training not only builds anaerobic power, but also increases VO2 max as effectively as long slow distance running. The damage on your joints is far less than jogging and way more effective than walking.  Sprinting builds power, strength, speed, balance, coordination, and it is fun to do.  The monotony of jogging for 45 minutes to an hour can be extremely boring and is ineffective for accelerating fat loss.  If you want lean, strong muscle, than sprinting is the answer.

Incorporating sprints into your workout routine is quite easy.  You can throw sprints into a “Workout of the Day” by combining them with different functional movements.  One of my favorites is sprinting 100m then dropping down and performing 15 pushups.  Repeat this for 5-10 rounds with a 1-minute rest interval of walking in between each round and you got yourself an awesome anaerobic and aerobic workout.

I encourage you to start incoporating sprint training into your workout schedule.  The best place to do sprints is on a track or on grass.  Also, try doing sprints uphill.  Many athletes utilize this training technique to increase their leg power and you should too.

WOD 09.25.09

Warm Up:
2 laps
5 Turkish Get Ups (ea side)
100 Double Unders or 300 Singles
20 Dynamic Lunges

Sprint: (rest as needed between intervals)
100m
200m
400m
200m
100m

(WOD courtesy of CF Broward)

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