​VO₂ ACCELERATOR SPRINT WORKOUT…

9 Rounds

50s RUN / 90s WALK

Walk: 3.3 mph

Run: 8.5 → 12.5 (+0.5 each)

START

00:00–01:30 WALK

R1

01:30–02:20 RUN 8.5

02:20–03:50 WALK

R2

03:50–04:40 RUN 9.0

04:40–06:10 WALK

R3

06:10–07:00 RUN 9.5

07:00–08:30 WALK

R4

08:30–09:20 RUN 10.0

09:20–10:50 WALK

R5

10:50–11:40 RUN 10.5

11:40–13:10 WALK

R6

13:10–14:00 RUN 11.0

14:00–15:30 WALK

R7

15:30–16:20 RUN 11.5

16:20–17:50 WALK

R8

17:50–18:40 RUN 12.0

18:40–20:10 WALK

R9

20:10–21:00 RUN 12.5

STOP

AVG HR - 146 BPM

MAX HR - 187 BPM