​Sprint Repeats - Optimized Version…

Warm-up

• 0.5 mile walk to gym

Intervals (10x)

• Walk 0.10 @ 3.3
• Sprint 1: 0.10 @ 6.0 
• Walk 0.10
• Sprint 2: 6.5 
• Walk 0.10
• Sprint 3: 7.0 
• Walk 0.10
• Sprint 4: 7.3 
• Walk 0.10
• Sprint 5: 7.5 
• Walk 0.10
• Sprint 6: 7.7 
• Walk 0.10
• Sprint 7: 7.8 
• Walk 0.10
• Sprint 8: 7.9 
• Walk 0.10
• Sprint 9: 7.9 
• Walk 0.10
• Sprint 10: 8.0 

Target Metrics

• Average HR: 140–150 bpm
• Peak HR: 170–180 bpm (briefly)
• Recovery: HR should drop 25–40+ bpm during each walk
• RPE: 8–9/10, not all-out

AVG HR - 151 BPM

MAX HR - 191 BPM

Recovery Afterward

• Walk 1.64 mile home

AVG HR - 117 BPM

MAX HR - 134 BPM