​VO₂ ACCELERATOR SPRINT WORKOUT..

Condensed – 5 Rounds

50s RUN / 90s WALK

Walk: 3.3 mph

Run: 8.5 → 10.5 (+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

STOP

*The treadmill stopped before I started my 5th round. Not a good treadmill for this protocol. You have to increase speed one press at a time. 

AVG HR - 143 BPM

MAX HR - 193 BPM