sugarcane protocol

The sugarcane protocol is a cardiovascular training method designed to improve cardiovascular fitness efficiently with a limited time commitment but high intensity. This was discussed by Andrew Huberman and is named after the expert trainer Kenny Cain.

The protocol is structured as follows, and should ideally be incorporated into your training schedule on an infrequent basis, possibly every two to four weeks, alternating with other high-intensity interval training:

1. Warm-up: Begin with a 3 to 5 minute warm-up consisting of activities like jogging, jumping jacks, or skipping rope to increase core body temperature in preparation for high-intensity work.
2. High-Intensity Rounds: After warming up, perform three rounds of high-intensity work using an exercise form that you can perform safely at high intensity (e.g., running, cycling, rowing). The exact form isn't crucial, as long as it's intense.

The third and final high-intensity round is performed at an all-out sprint level. It's crucial to select an exercise mode that allows for maximum intensity without the risk of injury.

The sugarcane protocol is considered an effective yet brutal way to boost cardiovascular output and should be approached with caution, ensuring proper safety and alignment with fitness goals and current conditioning level 1.