​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 - 142 BPM
MAX HR - 188 BPM

Last Time:
AVG HR - 151 BPM
MAX HR - 191 BPM

Recovery Afterward

* Walk 1.57 miles home

AVG HR - 128 BPM
MAX HR - 139 BPM