​ VO₂max (Condensed – 8 Rounds)…

40s RUN / 80s WALK

Run Speed: 10.0 mph

Walk Speed: 3.3 mph

Total: 16:00

0:00–1:20 WALK

1:20–2:00 RUN

2:00–3:20 WALK

3:20–4:00 RUN

4:00–5:20 WALK

5:20–6:00 RUN

6:00–7:20 WALK

7:20–8:00 RUN

8:00–9:20 WALK

9:20–10:00 RUN

10:00–11:20 WALK

11:20–12:00 RUN

12:00–13:20 WALK

13:20–14:00 RUN

14:00–15:20 WALK

15:20–16:00 RUN

AVG HR - 134 BPM

MAX HR - 197 BPM