Cardio
Elliptical Sprints
The Elliptical Sprints is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: gluteus maximus 15%, quads (vastus lateralis) 15% and quads (vastus medialis) 11%.
How to do it
- Warm up on the elliptical for 5 minutes at an easy pace.
- Raise the resistance to a level that still lets you move fast with control.
- Sprint for 20 to 40 seconds, driving the legs and pumping the handles hard.
- Stay upright with the heels down and the hips over the feet.
- Move easy for 1 to 2 minutes between sprints and repeat for the planned number of rounds.
Tips
- Keep enough resistance that the pedals never run away from you.
- Use the arms hard on the sprints to lift the effort.
Common mistakes
- Bouncing up and down instead of pushing through the pedals.
- Leaning forward onto the console.
- Skipping the easy recovery between sprints.
Muscles worked by the Elliptical Sprints
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Handles move with the legs; the stride is flatter than a step. Repeated stepping up: glute max and quads extend the hip and knee, the calves push through the toes.
Elliptical Sprints alternatives
Same equipment
Easier
No equipment
Similar exercises
Frequently asked questions
What muscles does the Elliptical Sprints work?
Mainly the gluteus maximus and quads (vastus lateralis). The quads (vastus medialis), calves (gastrocnemius) and quads (rectus femoris) assist.
Is the Elliptical Sprints good for beginners?
The Elliptical Sprints is rated intermediate. If you are new, learn the Elliptical first and build up from there.
What is a good alternative to the Elliptical Sprints?
For example the Elliptical, Treadmill Run and Treadmill Walk. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.