CH 06 · 26 MIN
Sprint and Recover
Getting to the spot on a fast break or a breakaway.
TIP
Sprints are short on purpose. Full effort for six seconds, then walk all the way back.
What it is
Two sets of six six-second sprints, each with 34 seconds of walking back. Three minutes of rest between the sets. A full ten-minute warm-up first.
Running order
- Warm up10:00
- 6 repsSprint 0:06, then Walk 0:344:00
- Rest3:00
- 6 repsSprint 0:06, then Walk 0:344:00
- Cool down5:00
Program code: w600-6x(s6-k34)-h180-6x(s6-k34)-c300
CH 06 · SPRINT AND RECOVERFIRST CUES
| Time | Cue | You hear |
|---|---|---|
| 0:00 | TONE | Start tone |
| 0:00 | VOICE | "Warm up. 10 minutes." |
| 5:00 | VOICE | "Halfway." |
| 9:50 | VOICE | "Ten seconds." |
| 10:00 | TONE | Start tone |
| 10:00 | VOICE | "Rep 1 of 6. Sprint." |
| 10:06 | TONE | Start tone |
| 10:06 | VOICE | "Walk. 34 seconds." |
| 10:30 | VOICE | "Ten seconds." |
| 10:40 | TONE | Start tone |
| 10:40 | VOICE | "Rep 2 of 6. Sprint." |
| 10:46 | TONE | Start tone |
| 10:46 | VOICE | "Walk. 34 seconds." |
| 11:10 | VOICE | "Ten seconds." |
Plus three short pips before every change of part that lasts 8 seconds or more.
Train safely
Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness.
Independent
Not affiliated with any officials' association, league or governing body. The stations are written by this site; they are not any association's fitness test.