{"id":1689,"date":"2024-01-06T15:40:02","date_gmt":"2024-01-06T19:40:02","guid":{"rendered":"https:\/\/pursueperformance.com\/?p=1689"},"modified":"2024-06-16T21:38:57","modified_gmt":"2024-06-17T01:38:57","slug":"sugarcane-endurance-protocol","status":"publish","type":"post","link":"https:\/\/pursueperformance.com\/sugarcane-endurance-protocol\/","title":{"rendered":"Huberman Sugarcane Endurance Protocol: Recommendations &#038; Tips"},"content":{"rendered":"<p>The sugarcane endurance protocol is an intense yet time-efficient cardiovascular workout designed to <strong>boost VO2 max<\/strong> and <strong>anaerobic capacity<\/strong>.<\/p>\n\n\n\n<p>Originally developed by expert trainer Kenny Cain and popularized by Professor Andrew Huberman and Dr. Andy Galpin, this brutal but effective high-intensity interval training (HIIT) routine <strong>only takes around 15 minutes<\/strong> but can lead to <strong>major fitness gains<\/strong>.<\/p>\n\n\n\n<p>In this post, we will show you <strong>how to get started<\/strong> with the sugarcane endurance protocol and help you decide whether it&#8217;s right for you.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-medium-font-size\"><strong>Our Top Sugarcane Protocol Picks<\/strong><br>Large HIIT Workout Timer: <a data-lasso-id=\"11987\" data-lasso-name=\"BTBSIGN LED Interval Timer Count Down\/Up Clock Stopwatch with Remote for Home Gym Fitness Blue\" href=\"https:\/\/www.amazon.com\/BTBSIGN-Interval-Stopwatch-Remote-Fitness\/dp\/B079KBP8DJ?tag=pursueperfo0c-20\" target=\"_blank\" rel=\"nofollow sponsored noopener\"><strong>BTBSIGN LED<\/strong><\/a><br>Portable Workout Timer: <a data-lasso-id=\"11988\" data-lasso-name=\"Gymboss Interval Timer and Stopwatch - Black\/Blue SOFTCOAT\" href=\"https:\/\/www.amazon.com\/Gymboss-Interval-Timer-Stopwatch-SOFTCOAT\/dp\/B00CO8HO6O\/?tag=pursueperfo0c-20\" target=\"_blank\" rel=\"nofollow sponsored noopener\"><strong>Gymboss<\/strong><\/a><\/p>\n<\/blockquote>\n\n\n\n<p><strong>Key Takeaway:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table has-small-font-size\"><table><thead><tr><th>Round<\/th><th>Description<\/th><\/tr><\/thead><tbody><tr><td>Warm-Up<\/td><td>3-5 min light jog, jumping jacks, skipping rope<\/td><\/tr><tr><td>Round 1<\/td><td>Sprint 2 min, max distance possible<\/td><\/tr><tr><td>Rest<\/td><td>2 min rest<\/td><\/tr><tr><td>Round 2<\/td><td>Match Round 1 distance, take as much time as needed<\/td><\/tr><tr><td>Rest<\/td><td>2 min rest<\/td><\/tr><tr><td>Round 3<\/td><td>Sprint for Round 2 duration, try to exceed Round 1 distance<\/td><\/tr><tr><td>Cool-Down<\/td><td>5-10 min light jog\/walking<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Keep in mind you can use <strong>any type of exercise<\/strong> with this protocol.<\/p>\n\n\n\n<p>Feel free to replace jogging, sprinting, and <a href=\"https:\/\/pursueperformance.com\/best-boxing-jump-rope\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"18192\">jump rope<\/a> with cycling, rowing, swimming, etc.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Understanding_The_Sugarcane_Endurance_Workout\"><\/span>Understanding The Sugarcane Endurance Workout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Science-Supported Tools to Accelerate Your Fitness Goals\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/LYYyQcAJZfk?start=2290&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The sugarcane protocol is a form of HIIT training that pushes your cardiovascular system to the limit through three intense workout rounds.<\/p>\n\n\n\n<p>It improves cardiovascular endurance and VO2 max by requiring maximum effort sprints while allowing brief recovery periods.<\/p>\n\n\n\n<p>This workout is named after its <strong>creator, trainer Kenny Cain<\/strong>.<\/p>\n\n\n\n<p>It\u2019s an efficient yet challenging way to increase cardiovascular output and enhance overall cardiovascular fitness.<\/p>\n\n\n\n<p><strong>Related: <a href=\"https:\/\/pursueperformance.com\/andrew-huberman-pre-workout\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"11989\">Andrew Huberman&#8217;s Complete Preworkout Supplement Recommendation<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_The_Sugarcane_Endurance_Protocol_Works\"><\/span>How The Sugarcane Endurance Protocol Works<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"568\" src=\"https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-9-1024x568.png\" alt=\"Man performing a round of the sugarcane endurance workout\" class=\"wp-image-1691\" srcset=\"https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-9-1024x568.png 1024w, https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-9-300x166.png 300w, https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-9-768x426.png 768w, https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-9.png 1158w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<p><\/p>\n\n\n\n<p>To perform the sugarcane endurance workout, you&#8217;ll need to choose an exercise you can safely do at high intensity.<\/p>\n\n\n\n<p>Popular options include:<\/p>\n\n\n\n<ul>\n<li>Stationary or road cycling<\/li>\n\n\n\n<li>Running or sprinting<\/li>\n\n\n\n<li>Rowing machine<\/li>\n\n\n\n<li>Versaclimber<\/li>\n<\/ul>\n\n\n\n<p class=\"has-base-2-background-color has-background\">The key is <a href=\"https:\/\/pursueperformance.com\/andrew-huberman-workout-routine\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"23423\">picking a workout<\/a> you can sprint with that <strong>matches your fitness level<\/strong>. It should be an exercise you can push close to your <strong>maximum effort<\/strong>.<\/p>\n\n\n\n<p>The workout itself involves only 3 main rounds:<\/p>\n\n\n\n<p><strong>Round 1:<\/strong> Sprint for 2 minutes, going the farthest distance possible. Note your distance.<\/p>\n\n\n\n<p><strong>Round 2:<\/strong> Match the distance from Round 1, taking as much time as needed. Note your time.<\/p>\n\n\n\n<p><strong>Round 3:<\/strong> Sprint for the duration of Round 2, trying to exceed the Round 1 distance.<\/p>\n\n\n\n<p>Rest for 2 minutes between each round.<\/p>\n\n\n\n<p>Warm up for 3-5 minutes beforehand and cool down afterward.<\/p>\n\n\n\n<div class=\"wp-block-affiliate-plugin-lasso\"><div id=\"lasso-anchor-id-1695-11993\" class=\"lasso-container\">\n    <!-- LASSO DISPLAY BOX (https:\/\/getlasso.co) -->\n\t<div class=\"lasso-display lasso-cactus lasso-url-amzn-gymboss-interval-timer-and-stopwatch-black-blue-softcoat \">\n\t\t<!-- BADGE -->\n\t\t\t\t\t<div class=\"lasso-badge\">\n\t\t\t\tPortable Workout Timer\t\t\t<\/div>\n\t\t\n\t\t<!-- LASSO TITLE, PRICE, DESC, AND IMAGE -->\n\t\t<div class=\"lasso-box-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"lasso-title\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/Gymboss-Interval-Timer-Stopwatch-SOFTCOAT\/dp\/B00CO8HO6O\/?tag=pursueperfo0c-20\" data-lasso-box-trackable=\"true\" data-lasso-id=\"1695\" data-lasso-name=\"Gymboss Interval Timer and Stopwatch - Black\/Blue SOFTCOAT\" title=\"Gymboss Interval Timer and Stopwatch - Black\/Blue SOFTCOAT\" rel=\"nofollow noopener sponsored\">\n\t\t\t\t\t\tGymboss Interval Timer and Stopwatch - Black\/Blue SOFTCOAT\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<div class=\"lasso-stars\" style=\"--rating: 4.5\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"lasso-stars-value\">\n\t\t\t\t\t\t4.5\t\t\t\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t\t<div class=\"lasso-price\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"lasso-price-value\">\n\t\t\t\t\t\t\t<span class=\"discount-price\"><\/span>\n\t\t\t\t\t\t\t<span class=\"latest-price\">$19.95<\/span>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"lasso-amazon-prime\"><\/i>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"clear\"><\/div>\n\t\t\t\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"lasso-box-2\">\n\t\t\t<a class=\"lasso-image\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/Gymboss-Interval-Timer-Stopwatch-SOFTCOAT\/dp\/B00CO8HO6O\/?tag=pursueperfo0c-20\" data-lasso-box-trackable=\"true\" data-lasso-id=\"1695\" data-lasso-name=\"Gymboss Interval Timer and Stopwatch - Black\/Blue SOFTCOAT\" title=\"Gymboss Interval Timer and Stopwatch - Black\/Blue SOFTCOAT\" rel=\"nofollow noopener sponsored\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/41EvWgW054L._SL500_.webp\" height=\"500\" width=\"500\" loading=\"lazy\" alt=\"Gymboss Interval Timer and Stopwatch - Black\/Blue SOFTCOAT\">\n\t\t\t<\/a>\n\t\t<\/div>\n\n\t\t<!-- BUTTONS -->\n\t\t<div class=\"lasso-box-3\">\n\t\t\t<a class=\"lasso-button-1\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/Gymboss-Interval-Timer-Stopwatch-SOFTCOAT\/dp\/B00CO8HO6O\/?tag=pursueperfo0c-20\" data-lasso-box-trackable=\"true\" data-lasso-id=\"1695\" data-lasso-name=\"Gymboss Interval Timer and Stopwatch - Black\/Blue SOFTCOAT\" title=\"Gymboss Interval Timer and Stopwatch - Black\/Blue SOFTCOAT\" rel=\"nofollow noopener sponsored\">\n\t\t\t\tBuy Now\t\t\t<\/a>\n\t\t<\/div>\n\n\t\t<div class=\"lasso-box-4\">\n\t\t\t\t\t<\/div>\n\n\t\t<!-- DISCLOSURE & DATE -->\n\t\t\t\t\t<div class=\"lasso-box-5\">\n\t\t\t\t<div class=\"lasso-disclosure\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\n\t\t<div class=\"lasso-box-6\">\n\t\t\t<div class=\"lasso-date\">\n\t\t\t\t04\/08\/2024 06:51 pm GMT <i class=\"lasso-amazon-info\" data-tooltip=\"Price and availability are accurate as of the date and time indicated and are subject to change.\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t<\/div>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Related: <a href=\"https:\/\/pursueperformance.com\/co2-tolerance-test\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"11990\">CO2 Tolerance Test: A Comprehensive Guide<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequency_For_The_Sugarcane_Protocol\"><\/span>Frequency For The Sugarcane Protocol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Due to its demanding nature, the sugarcane protocol is best done only once every 2-4 weeks. It can replace your regular HIIT sessions periodically for intense cardiovascular stimulation.<\/p>\n\n\n\n<p>Don&#8217;t do this workout more than once a week, as it requires maximum effort.<\/p>\n\n\n\n<div class=\"wp-block-affiliate-plugin-lasso\"><div id=\"lasso-anchor-id-1694-11994\" class=\"lasso-container\">\n    <!-- LASSO DISPLAY BOX (https:\/\/getlasso.co) -->\n\t<div class=\"lasso-display lasso-cactus lasso-url-amzn-btbsign-led-interval-timer-count-down-up-clock-stopwatch-with-remote-for-home-gym-fitness-blue \">\n\t\t<!-- BADGE -->\n\t\t\t\t\t<div class=\"lasso-badge\">\n\t\t\t\tLarge HIIT Workout Timer\t\t\t<\/div>\n\t\t\n\t\t<!-- LASSO TITLE, PRICE, DESC, AND IMAGE -->\n\t\t<div class=\"lasso-box-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"lasso-title\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/BTBSIGN-Interval-Stopwatch-Remote-Fitness\/dp\/B079KBP8DJ?tag=pursueperfo0c-20\" data-lasso-box-trackable=\"true\" data-lasso-id=\"1694\" data-lasso-name=\"BTBSIGN LED Interval Timer Count Down\/Up Clock Stopwatch with Remote for Home Gym Fitness Blue\" title=\"BTBSIGN LED Interval Timer Count Down\/Up Clock Stopwatch with Remote for Home Gym Fitness Blue\" rel=\"nofollow noopener sponsored\">\n\t\t\t\t\t\tBTBSIGN LED Interval Timer Count Down\/Up Clock Stopwatch with Remote for Home Gym Fitness Blue\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<div class=\"lasso-stars\" style=\"--rating: 4.5\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"lasso-stars-value\">\n\t\t\t\t\t\t4.5\t\t\t\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t\t<div class=\"lasso-price\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"lasso-price-value\">\n\t\t\t\t\t\t\t<span class=\"discount-price\"><\/span>\n\t\t\t\t\t\t\t<span class=\"latest-price\">$37.9931<\/span>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"lasso-amazon-prime\"><\/i>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"clear\"><\/div>\n\t\t\t\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"lasso-box-2\">\n\t\t\t<a class=\"lasso-image\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/BTBSIGN-Interval-Stopwatch-Remote-Fitness\/dp\/B079KBP8DJ?tag=pursueperfo0c-20\" data-lasso-box-trackable=\"true\" data-lasso-id=\"1694\" data-lasso-name=\"BTBSIGN LED Interval Timer Count Down\/Up Clock Stopwatch with Remote for Home Gym Fitness Blue\" title=\"BTBSIGN LED Interval Timer Count Down\/Up Clock Stopwatch with Remote for Home Gym Fitness Blue\" rel=\"nofollow noopener sponsored\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/41sVhtGNO5L._SL500_.webp\" height=\"500\" width=\"500\" loading=\"lazy\" alt=\"BTBSIGN LED Interval Timer Count Down\/Up Clock Stopwatch with Remote for Home Gym Fitness Blue\">\n\t\t\t<\/a>\n\t\t<\/div>\n\n\t\t<!-- BUTTONS -->\n\t\t<div class=\"lasso-box-3\">\n\t\t\t<a class=\"lasso-button-1\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/BTBSIGN-Interval-Stopwatch-Remote-Fitness\/dp\/B079KBP8DJ?tag=pursueperfo0c-20\" data-lasso-box-trackable=\"true\" data-lasso-id=\"1694\" data-lasso-name=\"BTBSIGN LED Interval Timer Count Down\/Up Clock Stopwatch with Remote for Home Gym Fitness Blue\" title=\"BTBSIGN LED Interval Timer Count Down\/Up Clock Stopwatch with Remote for Home Gym Fitness Blue\" rel=\"nofollow noopener sponsored\">\n\t\t\t\tBuy Now\t\t\t<\/a>\n\t\t<\/div>\n\n\t\t<div class=\"lasso-box-4\">\n\t\t\t\t\t<\/div>\n\n\t\t<!-- DISCLOSURE & DATE -->\n\t\t\t\t\t<div class=\"lasso-box-5\">\n\t\t\t\t<div class=\"lasso-disclosure\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\n\t\t<div class=\"lasso-box-6\">\n\t\t\t<div class=\"lasso-date\">\n\t\t\t\t04\/08\/2024 06:50 pm GMT <i class=\"lasso-amazon-info\" data-tooltip=\"Price and availability are accurate as of the date and time indicated and are subject to change.\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t<\/div>\n<\/div>\n<\/div>\n\n\n\n<p>The brutal nature of the sugarcane endurance protocol requires rest days for full recovery.<\/p>\n\n\n\n<p><strong>Related: <a href=\"https:\/\/pursueperformance.com\/andrew-huberman-tongkat-ali\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"11991\">Andrew Huberman Tongkat Ali: Complete Guide<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_The_Sugarcane_Workout_Is_So_Effective\"><\/span>Why The Sugarcane Workout Is So Effective<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"570\" src=\"https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-10-1024x570.png\" alt=\"Man sprinting for the sugarcane endurance protocol\" class=\"wp-image-1692\" srcset=\"https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-10-1024x570.png 1024w, https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-10-300x167.png 300w, https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-10-768x428.png 768w, https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-10.png 1155w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<p><\/p>\n\n\n\n<p>This HIIT protocol offers many benefits:<\/p>\n\n\n\n<ul>\n<li><strong>Increases VO2 Max:<\/strong>&nbsp;The sustained maximum-effort rounds enhance VO2 max, which measures cardiovascular endurance.<\/li>\n\n\n\n<li><strong>Boosts Cardiovascular Capacity:<\/strong>&nbsp;Requiring all-out sprints taxes your cardiovascular system, expanding its capabilities.<\/li>\n\n\n\n<li><strong>Gamification:<\/strong>&nbsp;Trying to beat each round taps into your competitive drive for <a href=\"https:\/\/pursueperformance.com\/andrew-huberman-motivation\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"16188\">extra motivation<\/a> and helps you <a data-lasso-id=\"11998\" href=\"https:\/\/pursueperformance.com\/andrew-huberman-21-day\/\" target=\"_blank\" rel=\"noopener\">build a habit<\/a><\/li>\n\n\n\n<li><strong>Progress Tracking:<\/strong>&nbsp;Noting times\/distances lets you monitor improvements over time.<\/li>\n<\/ul>\n\n\n\n<p>The intense anaerobic nature of this workout produces rapid fitness gains in a brief timeframe. It&#8217;s an efficient way to build cardiovascular endurance.<\/p>\n\n\n\n<p><strong>Related: <a href=\"https:\/\/pursueperformance.com\/joe-rogan-jaw-exercise\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"11992\">Joe Rogan Jaw Exercise: Recommendation &amp; Rationale<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Optimizing_The_Protocol_For_Continued_Adaptation\"><\/span>Optimizing The Protocol For Continued Adaptation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To keep improving with this workout format:<\/p>\n\n\n\n<ul>\n<li>Increase the distance covered in Round 1.<\/li>\n\n\n\n<li>Add additional rounds (4th round = match Round 3 distance, 5th round = exceed Round 3 distance in same time).<\/li>\n\n\n\n<li>Reduce rest intervals as cardio capacity increases.<\/li>\n<\/ul>\n\n\n\n<p>Monitoring performance lets you customize the workout to spur further adaptation as your fitness level rises.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Common_Questions_About_The_Sugarcane_Protocol\"><\/span>Common Questions About The Sugarcane Protocol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"566\" src=\"https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-11-1024x566.png\" alt=\"Woman doing the sugarcane exercise during crossfit outside\" class=\"wp-image-1693\" srcset=\"https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-11-1024x566.png 1024w, https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-11-300x166.png 300w, https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-11-768x425.png 768w, https:\/\/pursueperformance.com\/wp-content\/uploads\/2024\/01\/image-11.png 1157w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<p><\/p>\n\n\n\n<p>Some misunderstandings about how this protocol is structured can arise.<\/p>\n\n\n\n<p>To maximize its effectiveness:<\/p>\n\n\n\n<ul>\n<li>Round 2 should match your effort from Round 1, not slacken intensity.<\/li>\n\n\n\n<li>This ensures Round 3 remains maximally challenging.<\/li>\n\n\n\n<li>Put full effort into all rounds for optimal training stimulus.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"User_Impressions_Of_The_Sugarcane_Cardio_Protocol\"><\/span>User Impressions Of The Sugarcane Cardio Protocol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This intense HIIT workout has developed a cult following among endurance athletes. <\/p>\n\n\n\n<p>User reviews highlight rapid increases in VO2 max, cardiovascular endurance, and anaerobic capabilities:<\/p>\n\n\n\n<p><em>&#8220;I hated every minute of the sugarcane workout, but saw huge improvements in my running pace and endurance after just a month of biweekly sessions.&#8221;<\/em><\/p>\n\n\n\n<p><em>&#8220;My rowing machine times shot up after incorporating the sugarcane protocol into my training just twice a month.&#8221;<\/em><\/p>\n\n\n\n<p><em>&#8220;Such a simple yet painful workout structure. My cycling power output is way higher from pushing myself during the sugarcane sprints.&#8221;<\/em><\/p>\n\n\n\n<p>The sugarcane endurance protocol <strong>only takes 15 minutes<\/strong> but delivers a maximum intensity cardiovascular workout.<\/p>","protected":false},"excerpt":{"rendered":"<p>The sugarcane endurance protocol is an intense yet time-efficient cardiovascular workout designed to boost VO2 max and anaerobic capacity. Originally developed by expert trainer Kenny Cain and popularized by Professor Andrew Huberman and Dr. Andy Galpin, this brutal but effective high-intensity interval training (HIIT) routine only takes around 15 minutes but can lead to major &#8230; <a title=\"Huberman Sugarcane Endurance Protocol: Recommendations &#038; Tips\" class=\"read-more\" href=\"https:\/\/pursueperformance.com\/sugarcane-endurance-protocol\/\" aria-label=\"More on Huberman Sugarcane Endurance Protocol: Recommendations &#038; Tips\">Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":2261,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32,13,31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Huberman Sugarcane Endurance Protocol: Recommendations &amp; Tips<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pursueperformance.com\/sugarcane-endurance-protocol\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Huberman Sugarcane Endurance Protocol: Recommendations &amp; Tips\" \/>\n<meta property=\"og:description\" content=\"The sugarcane endurance protocol is an intense yet time-efficient cardiovascular workout designed to boost VO2 max and anaerobic capacity. 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