Sunday November 14

Rest DAY

 Madison

Sprint Challenge

Sprint.Start about 60 percent max intensity.

Recover. Recover for 2 minutes by slowing to a comfortable pace, but keep moving. This can be an easy jog or a walk,

Sprint. Perform your next sprint at about 80 percent max intensity.

Recover. Recover for 2 minutes.

Sprint. Perform the remainder of your sprints at 100 percent max intensity or all-out efforts of 30 seconds. You should be pushing yourself to the max for each one.

Recover. Recover for 2 to 4 minutes after each sprint to allow your breathing and heart rate to slow

Repeat. Repeat the sprint/recovery routine 4-8 times