Thursday 24 August 2006: 30/90 SPRINTS


Perform today's sprints with progressive intensity, i.e. Sprint 1 - 70% of max effort, Sprint 2 - 80%, Sprint 3 - 90%, Sprints 4-5 - 100%.


  • Run 5 minutes
  • Repeat five times:
    Sprint 30 seconds
    Recover 90 seconds
  • Run 5 minutes


  • Run-Walk 5 minutes
  • Repeat five times:
    Sprint 15-30 seconds
    Recover 90-105 seconds
  • Run-Walk 5 minutes


  • Power-walk 5 minutes
  • Repeat five times:
    Sprint 15 seconds
    Recover 105 seconds
  • Power-walk 5 minutes

Post results to Comments.


JME said...

Where'd everybody go today?

I forgot to add the progressive sprint information to the post today as I have done in previous weeks. I have since updated the post. Sorry for the oversight.

Mark said...

Hi, I always do the WOD a day late. I did my sprints at 06.00 this morning in the rain. I completed the inter workout, no idea of distance covered but got quite a buzz! I always get such a rush from sprint workouts.

Neil said...

Completed advanced as rx'd. The "run" home was a challenge.

davidd said...

Did the inter, then turned around and did the basic with Janet