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: 7.5 

* Walk 0.10

* Sprint 5: 7.6 

* 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: 8.0 

* Walk 0.10

* Sprint 10: 8.0 

Target Metrics

* Average HR: 132-135 bpm

* Peak HR: Don’t chase peak HR 

* Recovery: HR should drop 25–40+ bpm during each walk

* RPE: 8–9/10, not all-out

AVG HR - 133 BPM

MAX HR - 189 BPM

Last Time:

AVG HR - 134 BPM

MAX HR - 188 BPM

*Mostly nasal breathing 

Recovery Afterward

* Walk 1.55 miles home

AVG HR - 111 BPM

MAX HR - 135 BPM