Every 4 minutes for 7 rounds: 200-meter run
Post each run time to comments.
Stimulus and Strategy:
Today, we are running fast. Each round in this workout should be an all-out effort. This will allow for plenty of time to recover between sprints. If you have completed this workout or something like it previously, use that information to help inform your target pace. Athletes should work and push their boundaries to their own capacity. Beginners can reduce the total number of rounds.
Scaling:
Reduce the number of rounds or the distance of each effort. In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row.
Intermediate option: Same as Rx’d.
Beginner option / Every 4 minutes for 4 rounds:
200-meter run
Coaching cues:
When running, focus on leading with the hips and then leaning forward with the entire body.