For TimeCardioBenchmark04:00
Games 21.3
Monostructural
Solo
Workout Details
For Time
04:00
For Time:
503 mSprint
Time Cap: 4 minutes
Coaching Tips
Strategy
- 1Start strong but find a sustainable pace to avoid burning out too early.
- 2Focus on having a powerful kick in the last 100 meters to finish strong.
- 3Minimize lateral movement to maintain speed and efficiency.
- 4Keep your arms at a 90-degree angle to maximize propulsion.
- 5Use your breath to maintain rhythm; don't hold your breath.
Safety Considerations
Technical Focus
Ensure proper running form to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Jog - 5 min
Mobility:
- 10 each leg Leg Swings
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Quadriceps Stretch
Activation:
2 rounds- 30 m A-Skip
- 30 m High Knees
- 30 m Butt Kicks
Scaling Options
Intermediate
Slightly modify sprint distance.
- 1
sprint
Sprint 400 yards
Scaled
Significantly reduce sprint distance.
- 1
sprint
Sprint 200 yards