05/18/2017 - Aerobic Capacity
Score Type:: Total Time
Run 150m, walk 50m, sprint 50m
Rest 3-5min between sets
Workout Details: Run 150m at your 400m PR pace, walk 50m (must be completed within 60sec, sprint 50m at max effort, rest 3-5min, repeat for a total of 5 sets.
Workout Focus: The core of this workout is your initial and finishing 50m. Use your first 50m max effort sprint interval to find your target time for the remaining 50m max effort sprints. This 50m time will also be your opening 50m-target time in your 150m interval. As example, an athlete than finishes their first set with 50m max effort sprint time of 9.2sec must match or beat 9.2sec in sets 2 to 5. In addition, this same athlete must sprint their opening 50m in their remaining 150m intervals in 9.2sec.
Workout Rest: Your newly established 50m-target time to determine your necessary rest between sets. If you are unable to match or beat your 50m-target time then you must take more rest. If you take more rest and are unable to match or beat your 50m-target time in the final 50m interval then you must stop this workout because you have lost the targeted stimulus.
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