Protocol: 50s ON / 100s OFF
Goal: ≥90% VO₂max exposure · Repeatable power
Total Time: ~20:00
Rounds: 8 max (stop early if pace drops)
⚙️ SPEEDS
• RUN: 10.0 mph
• WALK: 3.3 mph
⏱ CLOCK MAP (START WITH WALK)
00:00 – 01:40
WALK · 3.3 mph
ROUND 1
01:40 – 02:30 RUN
02:30 – 04:10 WALK
ROUND 2
04:10 – 05:00 RUN
05:00 – 06:40 WALK
ROUND 3
06:40 – 07:30 RUN
07:30 – 09:10 WALK
ROUND 4
09:10 – 10:00 RUN
10:00 – 11:40 WALK
ROUND 5
11:40 – 12:30 RUN
12:30 – 14:10 WALK
ROUND 6
14:10 – 15:00 RUN
15:00 – 16:40 WALK
ROUND 7
16:40 – 17:30 RUN
17:30 – 19:10 WALK
ROUND 8 (FINAL)
19:10 – 20:00 RUN
→ STOP
AVG HR - 150 BPM
MAX HR 191 BPM
Cash Out: Front Lever x3 & Human Flag x1 (8 seconds)
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