What is the sugar cane protocol?

The "Sugar Cane Protocol" refers to a highly efficient method for improving cardiovascular fitness, designed to be intense yet manageable within a limited time commitment. Named after expert trainer Kenny Cain, this protocol incorporates a form of high-intensity exercise tailored to individual capabilities without causing injury. It involves three rounds of high-intensity work, each prefaced by a brief warm-up session. The specific exercise type (e.g., stationary bike, running, rowing) varies per individual, but the key is to ensure it can be performed at a high intensity. The protocol is suggested to be included in a routine sporadically—perhaps once every two weeks or once a month as a substitute for regular high-intensity interval training 1.