How does the sugar cane protocol work?

The "sugar cane protocol" is a high-intensity interval training method designed to boost cardiovascular fitness with a limited time commitment, despite its challenging nature. Here's a breakdown of how it works:

1. Select an Exercise: Choose an exercise you can perform at high intensity safely. This could be running, rowing, cycling, etc.

2. Warm-Up: Begin with a brief warm-up (3-5 minutes) such as jogging, jumping jacks, or skipping rope to increase core body temperature.

3. Main Sets:

   • Round 1: Perform the chosen exercise intensely for 2 minutes. Cover as much distance as possible, then rest for 2 minutes.
   • Round 2: Cover the same distance as in Round 1 in the fastest time possible. The duration may vary based on your fatigue level. Rest again for 2 minutes after completing the distance.
   • Round 3: Attempt to cover at least the same distance as in Round 1 during the same time it took to complete Round 2.

4. Cooldown: After completing all rounds, engage in a slow-paced cooldown to help your body recover.

5. Frequency: This protocol is suggested to be done once every two to four weeks, replacing a typical high-intensity session.

The intention behind this protocol is to significantly raise your heart rate, enhancing your VO2 max, which is linked to improved health and performance metrics. Additionally, the structure gamifies your workout, making it more engaging and challenging as it pits you against your own previous performances 1 2.